Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Seedless Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Energy	14% 410kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	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	29.4% 0.47g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	91% 119g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	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	42% 30.5g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	65.8% 25g	38g per day for Men 19-50 years
Protein	18.2% 10g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	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	75% 0.9mg	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	30.6% 4.9mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	72.5% 290μg	98% 390μg	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	539% 485mg	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	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

	Seedless Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	135% 11mg	11.3% 0.9mg	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	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	52.6% 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	16.4% 1.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.2% 897g	23.3% 863g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 2.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A, 1.3 times more Vitamin B9 and 7.6 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Seedless Raspberries Puree vs Valencia Oranges:

• Seedless Raspberries Puree have 1.8 times more Copper, 12 times more Iron, 1.5 times more Magnesium, 14.9 times more Manganese and 3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Valencia Oranges have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seedless Raspberries Puree have 2.9 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Carbohydrate and 2.8 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Valencia Oranges have similar amounts of Energy and Protein per 1 kg.
• Both Seedless Raspberries Puree as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.