Comparing Nutrients in 14 ounces Seedless Raspberries Puree VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Seedless Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Energy	5.6% 163kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.03% 0.17g	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	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	33% 24g	NA	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	47% 18g	38g per day for Men 19-50 years
Protein	7.23% 4.05g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	28.4% 0.37mg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.7% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.62% 356g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Seedless Raspberries Puree versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Seedless Raspberries Puree have 2 times more Vitamin B2 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.6 times more Vitamin B6 and 11.1 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
• Both Seedless Raspberries Puree as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Seedless Raspberries Puree have 1.4 times more Iron than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 5 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Oranges with Peel contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium
• Both Seedless Raspberries Puree as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seedless Raspberries Puree have 2.9 times more Omega 3 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.5 times more Energy, 1.9 times more Carbohydrate, 5 times more Fiber and 1.3 times more Protein than Seedless Raspberries Puree.
• 14 ounces of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 14 ounces.