Comparing Nutrients in 1 kilogram Oranges with Peel VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Energy	21.7% 630kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	90% 65.6g	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	45.5% 33g	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	% 30.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	118% 45g	113% 43g	38g per day for Men 19-50 years
Protein	23.2% 13g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	28.5% 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	75% 300μg	75% 300μg	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	789% 710mg	162% 146mg	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	NA	51.3% 7.7mg	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

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Calcium	70% 700mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	96% 0.86mg	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	100% 8mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	294% 6.76mg	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	31.4% 220mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23.2% 859g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Raspberries Puree per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 1.3 times more Vitamin B1, 2.5 times more Vitamin B6 and 4.9 times more Vitamin C than Raspberries Puree.
• While 1 kg of Raspberries Puree with Seeds contains 1.8 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Raw Oranges with Peel as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Raspberries Puree:

• 1 kilogram of Oranges with Peel has 3 times more Calcium than Raspberries Puree.
• While 1 kg of Raspberries Puree with Seeds contains 1.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.3 times more Carbohydrate than Raspberries Puree.
• Both Oranges with Peel and Raspberries Puree offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.