Comparing Nutrients in 14 ounces Raspberry Juice Concentrate VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raspberry Juice Concentrate	Oranges with Peel	Recommended Dietary Allowance
Energy	30.2% 877kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	162% 211g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	209% 152g	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	110% 79.8g	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	% 68g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	47% 18g	38g per day for Men 19-50 years
Protein	21.5% 12g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	8.93% 35.7μg	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	168% 151mg	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	1.6% 0.24mg	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

	Raspberry Juice Concentrate	Oranges with Peel	Recommended Dietary Allowance
Calcium	38.5% 385mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	57.5% 4.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	806% 18.5mg	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	56.7% 397mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	138% 4675mg	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	2.65% 39.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.4% 163g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberry Juice Concentrate VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Raspberry Juice Concentrate 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 Raspberry Juice Concentrate vs Oranges with Peel :

• 14 ounces of Raspberry Juice Concentrate have 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 7.8 times more Vitamin B3, 8.2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 3.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Raspberry Juice Concentrate have 1.4 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 8 times more Magnesium, 4.5 times more Phosphorus, 6 times more Potassium and 11.7 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2 times more Water than Raspberry Juice Concentrate.
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raspberry Juice Concentrate have 3.5 times more Energy, 3.4 times more Carbohydrate and 2.3 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 4.1 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.