Comparing Nutrients in 1 kilogram Frozen Raspberries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Raspberries	7%	12%	81%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Raspberries	Valencia Oranges	Recommended Dietary Allowance
Energy	19.3% 560kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	97% 126g	91% 119g	130g per day for Men 19-50 years
Sugars	90% 65.4g	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	44.7% 32.4g	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	% 28.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.4g	NA	g per day for Men 19-50 years
Fiber	113% 43g	65.8% 25g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	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	70% 280μg	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	196% 176mg	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	50% 7.5mg	NA	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

	Frozen Raspberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	24% 240mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	95% 7.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	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	43% 300mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23% 850g	23.3% 863g	3700g per day for Men 19-50 years

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

• Red Frozen Raspberries have 2.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 1.4 times more Vitamin B9 and 2.8 times more Vitamin C than Red Frozen Raspberries.
• Both Red Frozen Raspberries and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Red Frozen Raspberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Raspberries vs Valencia Oranges:

• Red Frozen Raspberries have 2.4 times more Copper, 8.4 times more Iron, 2.3 times more Magnesium, 26.5 times more Manganese, 1.8 times more Phosphorus and 5.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium than Red Frozen Raspberries.
• Both Red Frozen Raspberries and Raw Valencia Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Red Frozen Raspberries have 1.7 times more Fiber than Raw Valencia Oranges.
• Both Red Frozen Raspberries and Raw Valencia Oranges have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 1 kg.
• Both Red Frozen Raspberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.