Comparing Nutrients in 100 calories Seedless Raspberries Puree VS Oranges

Weight per 100 calories

• Seedless Raspberries Puree: 244g
• Oranges: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Seedless Raspberries Puree or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Seedless Raspberries Puree	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.12g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	19.2% 25g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	10.3% 7.44g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 6.85g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	5.78% 2.2g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	4.44% 2.5g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Oranges	Recommended Dietary Allowance
Vitamin A	0.54% 4.88μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.47% 1.2mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.7% 70.7μg	16% 64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.3% 15.6mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25% 3.76mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Oranges	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	10.6% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33% 2.63mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	2.3% 0.053mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.97% 48.8mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	NA	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.76mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	5.9% 219g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Seedless Raspberries Puree vs Oranges:

• Seedless Raspberries Puree have 2.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 9.8 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 4.8 times more Vitamin A and 7.3 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Oranges have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 100 kcal.

Comparing minerals per 100 calories for Seedless Raspberries Puree vs Oranges:

• Seedless Raspberries Puree have 1.7 times more Copper, 12.4 times more Iron, 1.7 times more Magnesium, 15.7 times more Manganese, 1.6 times more Phosphorus and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Oranges have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Seedless Raspberries Puree have 8.3 times more Fat, 7.7 times more Omega 3 and 1.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 1.4 times more Sugars and 2.3 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Oranges have similar amounts of Energy per 100 kcal.
• Both Seedless Raspberries Puree as well as Raw Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 100 kcal.