Comparing Nutrients in 14 ounces Raspberries VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Raspberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	7.1% 206kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	24% 17.5g	46% 33.3g	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	13% 9.33g	11.6% 8.4g	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	% 7.4g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 16.4g	g per day for Men 19-50 years
Fiber	68% 25.8g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45.4% 13.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	116% 104mg	220% 198mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.45mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Fresh Orange juice	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	19.4% 0.17mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	2.4% 0.056mg	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	16.4% 115mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Raspberries versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raspberries vs Fresh Orange juice:

• 14 ounces of Raspberries have 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 21.8 times more Vitamin E and 78 times more Vitamin K than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Raspberries.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Raspberries as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raspberries vs Fresh Orange juice:

• 14 ounces of Raspberries have 2.3 times more Calcium, 2 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 47.9 times more Manganese, 1.7 times more Phosphorus and 8.4 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.3 times more Potassium than Raw Raspberries.
• Both Raspberries and Fresh Orange juice contain similar levels of Water per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Raspberries as well as Raw Orange juice lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raspberries have 11.5 times more Omega 3, 32.5 times more Fiber and 1.7 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.9 times more Sugars than Raw Raspberries.
• Both Raspberries and Fresh Orange juice offer comparable quantities of Carbohydrate and Fructose per 14 ounces.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Raspberries as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in 14 ounces.