Comparing Nutrients in 14 ounces Raspberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Raspberries	Navel Oranges	Recommended Dietary Allowance
Energy	7.1% 206kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.54% 0.091g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	24% 17.5g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 17g	g per day for Men 19-50 years
Fiber	68% 25.8g	23% 8.73g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Navel Oranges	Recommended Dietary Allowance
Calcium	9.92% 99mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	17% 0.15mg	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	6.45% 0.52mg	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	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.22% 341g	3700g per day for Men 19-50 years

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

• Raw Raspberries have 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Raspberries.
• Both Raw Raspberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raspberries vs Navel Oranges:

• Raw Raspberries have 2.3 times more Copper, 5.3 times more Iron, 2 times more Magnesium, 23.1 times more Manganese, 1.3 times more Phosphorus and 5.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Calcium than Raw Raspberries.
• Both Raw Raspberries and Raw Navel Oranges have similar amounts of Potassium and Water per 14 oz.
• Both Raw Raspberries as well as Raw Navel Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Raspberries have 14 times more Omega 3, 10.8 times more Omega 6, 3 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Sugars than Raw Raspberries.
• Both Raw Raspberries and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Fructose per 14 oz.
• Both Raw Raspberries as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.