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

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Seedless Raspberries Puree	Chilled Orange Juice	Recommended Dietary Allowance
Energy	14% 410kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.44% 0.14g	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	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	88.8% 115g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	115% 83g	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	30.8% 22.3g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 40g	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	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	58.5% 0.76mg	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	47.5% 190μg	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	373% 336mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	14% 140mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	46.7% 0.42mg	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	135% 11mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	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	28.6% 200mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	52.4% 1780mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.2% 897g	23.6% 872g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Seedless Raspberries Puree versus 1 kg of Chilled 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 Chilled Orange Juice:

• 1 kilogram of Seedless Raspberries Puree has 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 7.7 times more Vitamin E than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.3 times more Vitamin B6 and 5.3 times more Vitamin C than Seedless Raspberries Puree.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• Both Seedless Raspberries Puree as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Seedless Raspberries Puree has 1.6 times more Copper, 8.3 times more Iron, 1.4 times more Magnesium and 14.9 times more Manganese than Chilled Orange Juice.
• Both Seedless Raspberries Puree and Chilled Orange Juice contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Seedless Raspberries Puree as well as Chilled Orange Juice from Concentrate 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, 1.4 times more Fructose and 3 times more Fiber than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.4 times more Carbohydrate and 1.4 times more Sugars than Seedless Raspberries Puree.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Seedless Raspberries Puree as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.