Comparing Nutrients in 1 kilogram Valencia Oranges VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raspberries	8%	10%	82%

Macro Nutrients

	Valencia Oranges	Raspberries	Recommended Dietary Allowance
Energy	17% 490kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	171% 65g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raspberries	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raspberries	Recommended Dietary Allowance
Calcium	40% 400mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	NA	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	5.45% 0.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raspberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has 2.7 times more Vitamin B1, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raspberries.
• While 1 kg of Raw Raspberries contains 2.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Raspberries provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Raspberries:

• 1 kilogram of Valencia Oranges has 1.6 times more Calcium than Raspberries.
• While 1 kg of Raw Raspberries contains 2.4 times more Copper, 7.7 times more Iron, 2.2 times more Magnesium, 29.1 times more Manganese, 1.7 times more Phosphorus and 7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Raspberries contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Raspberries contains 7.9 times more Omega 3 and 2.6 times more Fiber than Raw Valencia Oranges.
• Both Valencia Oranges and Raspberries offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Raspberries provide inadequate amounts of Energy and Omega 6 in one kilogram.