Comparing Nutrients in 14 ounces Raspberry Juice Concentrate VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Raspberry Juice Concentrate	Navel Oranges	Recommended Dietary Allowance
Energy	30.2% 877kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	209% 152g	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	110% 79.8g	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	% 68g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 17g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	23% 8.73g	38g per day for Men 19-50 years
Protein	21.5% 12g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	24% 0.31mg	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	8.93% 35.7μg	33.7% 135μg	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	168% 151mg	261% 235mg	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	1.6% 0.24mg	3.97% 0.6mg	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

	Raspberry Juice Concentrate	Navel Oranges	Recommended Dietary Allowance
Calcium	38.5% 385mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	57.5% 4.6mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	806% 18.5mg	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	56.7% 397mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	138% 4675mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.4% 163g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raspberry Juice Concentrate vs Navel Oranges:

• Raspberry Juice Concentrate has 3.7 times more Vitamin B1, 6.7 times more Vitamin B2, 9.2 times more Vitamin B3, 10.3 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.8 times more Vitamin B9, 1.6 times more Vitamin C and 2.5 times more Vitamin E than Raspberry Juice Concentrate.

Comparing minerals per 14 ounces for Raspberry Juice Concentrate vs Navel Oranges:

• Raspberry Juice Concentrate has 2.3 times more Calcium, 3.5 times more Copper, 8.9 times more Iron, 10.2 times more Magnesium, 161 times more Manganese, 4.3 times more Phosphorus, 7.1 times more Potassium and 16.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 14 ounces:

• Raspberry Juice Concentrate has 4.5 times more Energy, 8.9 times more Fat, 4.2 times more Carbohydrate, 4.5 times more Sugars, 8.9 times more Fructose and 3.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Raw Navel Oranges have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 14 oz.