Comparing Nutrients in 1 kilogram Raspberries, canned, red, heavy syrup pack, solids and liquids VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	31.4% 910kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	91% 119g	130g per day for Men 19-50 years
Sugars	277% 201g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	15% 8.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	48.5% 0.63mg	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	27.5% 110μg	98% 390μg	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	97% 87mg	539% 485mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	41% 0.37mg	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	52.5% 4.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	10% 0.23mg	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	13% 90mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	20.4% 753g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Valencia Oranges:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.6 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A, 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 5.6 times more Vitamin C than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Valencia Oranges:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.5 times more Copper, 4.7 times more Iron, 10.1 times more Manganese and 2.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Calcium, 1.9 times more Phosphorus and 1.9 times more Potassium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.9 times more Energy, 1.4 times more Omega 3, 2 times more Carbohydrate and 1.3 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.