Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Seedless Raspberries Puree	Canned Orange Juice	Recommended Dietary Allowance
Energy	14% 410kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	84.7% 110g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	121% 87.6g	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	42% 30.5g	33.5% 24.3g	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	% 28g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 40.6g	g per day for Men 19-50 years
Fiber	23.7% 9g	7.9% 3g	38g per day for Men 19-50 years
Protein	18.2% 10g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	24% 0.31mg	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	72.5% 290μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 64mg	334% 301mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	103% 15.4mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Canned Orange Juice	Recommended Dietary Allowance
Calcium	14% 140mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	135% 11mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	9.13% 0.21mg	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	28.6% 200mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24.2% 897g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Canned Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Seedless Raspberries Puree vs Canned Orange Juice:

• 1 kilogram of Seedless Raspberries Puree has 2.3 times more Vitamin B1, 4.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 7.7 times more Vitamin E than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 4.7 times more Vitamin C than Seedless Raspberries Puree.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Seedless Raspberries Puree as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Seedless Raspberries Puree vs Canned Orange Juice:

• 1 kilogram of Seedless Raspberries Puree has 3.1 times more Copper, 10.8 times more Iron, 1.5 times more Magnesium and 16.3 times more Manganese than Canned Orange Juice.
• Both Seedless Raspberries Puree and Canned Orange Juice contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Seedless Raspberries Puree as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seedless Raspberries Puree has 6.7 times more Omega 3, 1.3 times more Fructose and 3 times more Fiber than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.4 times more Carbohydrate and 1.5 times more Sugars than Seedless Raspberries Puree.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Seedless Raspberries Puree as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.