Comparing Nutrients in 14 ounces Seedless Raspberries Puree VS 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	5.6% 163kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	36% 46.6g	130g per day for Men 19-50 years
Sugars	33% 24g	51% 37g	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	16.7% 12g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.23% 4.05g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	18.3% 0.24mg	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	28.8% 115μg	29.8% 119μg	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	28.2% 25.4mg	235% 211mg	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	40.7% 6.1mg	4.76% 0.71mg	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	5.56% 55.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	20% 0.18mg	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	53.6% 4.3mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	4.3% 0.099mg	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	11.3% 79.4mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.62% 356g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Seedless Raspberries Puree vs Oranges:

• Seedless Raspberries Puree have 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 8.6 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A and 8.3 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 14 oz.

Comparing minerals per 14 ounces for Seedless Raspberries Puree vs Oranges:

• Seedless Raspberries Puree have 1.5 times more Copper, 10.8 times more Iron, 1.5 times more Magnesium, 13.7 times more Manganese, 1.4 times more Phosphorus and 2.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.9 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Seedless Raspberries Puree have 6.7 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate, 1.5 times more Sugars and 2.7 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Oranges have similar amounts of Energy and Protein per 14 oz.
• Both Seedless Raspberries Puree as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.