Comparing Nutrients in 1 kilogram Oranges VS Raspberries

Macros Ratio

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

Macro Nutrients

	Oranges	Raspberries	Recommended Dietary Allowance
Energy	16.2% 470kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	92% 119g	130g per day for Men 19-50 years
Sugars	129% 94g	61% 44.2g	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	NA	32.4% 23.5g	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	NA	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	63% 24g	171% 65g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges	Raspberries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	52.5% 210μg	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	591% 532mg	291% 262mg	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	12% 1.8mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Raspberries	Recommended Dietary Allowance
Calcium	40% 400mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	100% 0.9mg	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	12.5% 1mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	291% 6.7mg	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	20% 140mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.4% 868g	23% 858g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Raspberries:

• Raw Oranges have 5.5 times more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B9 and 2 times more Vitamin C than Raw Raspberries.
• While Raw Raspberries contain 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 4.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Raspberries have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Raw Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Raspberries:

• Raw Oranges have 1.6 times more Calcium than Raw Raspberries.
• While Raw Raspberries contain 2 times more Copper, 6.9 times more Iron, 2.2 times more Magnesium, 26.8 times more Manganese, 2.1 times more Phosphorus and 6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Raspberries have similar amounts of Potassium and Water per 1 kg.
• Both Raw Oranges as well as Raw Raspberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.1 times more Sugars than Raw Raspberries.
• While Raw Raspberries contain 18 times more Omega 3, 13.8 times more Omega 6, 2.7 times more Fiber and 1.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Raspberries have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Oranges as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.