Comparing Nutrients in 14 ounces Raspberries Puree VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Raspberries Puree	Oranges	Recommended Dietary Allowance
Energy	7.53% 218kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	35% 45.7g	36% 46.6g	130g per day for Men 19-50 years
Sugars	36% 26g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	45% 17g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	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	11.3% 0.15mg	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	29.8% 119μg	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	64.4% 58mg	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	20.4% 3.06mg	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

	Raspberries Puree	Oranges	Recommended Dietary Allowance
Calcium	9.13% 91mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	34.2% 2.74mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	17% 119mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	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	11% 1.23mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 4.3 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin A, 1.6 times more Vitamin B6 and 3.6 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Raspberries Puree vs Oranges:

• Raspberries Puree with Seeds have 1.9 times more Copper, 6.9 times more Iron, 2.5 times more Magnesium, 27 times more Manganese, 2.1 times more Phosphorus and 4.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raspberries Puree with Seeds have 8.1 times more Fat, 4 times more Omega 3 and 1.8 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.4 times more Sugars than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raspberries Puree with Seeds as well as Raw Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 14 oz.