Comparing Nutrients in 1 kilogram Navel Oranges VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Navel Oranges	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	17% 490kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	61.5% 80g	130g per day for Men 19-50 years
Sugars	117% 85g	83.3% 60.4g	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	31% 22.5g	42% 30.5g	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	% 19.7g	% 28g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 1.8g	g per day for Men 19-50 years
Fiber	58% 22g	23.7% 9g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Seedless Raspberries Puree	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	56.7% 0.68mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	46% 0.6mg	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	85% 340μg	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	71% 64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	103% 15.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	43% 430mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	75.6% 0.68mg	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	16.3% 1.3mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	149% 3.43mg	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	33% 230mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Seedless Raspberries Puree per 1 kg

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

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

• 1 kilogram of Navel Oranges has 1.3 times more Vitamin B6 and 9.2 times more Vitamin C than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 10.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Seedless Raspberries Puree provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Seedless Raspberries Puree:

• 1 kilogram of Navel Oranges has 3.1 times more Calcium than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 1.7 times more Copper, 8.3 times more Iron, 1.4 times more Magnesium and 11.8 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Seedless Raspberries Puree contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Seedless Raspberries Puree lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Seedless Raspberries Puree lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.6 times more Carbohydrate, 1.4 times more Sugars and 2.4 times more Fiber than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 5.2 times more Omega 3 and 1.4 times more Fructose than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.