Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Seedless Raspberries Puree	Florida Oranges	Recommended Dietary Allowance
Energy	14% 410kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.82% 0.31g	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	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	18.2% 10g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.2% 897g	23.6% 871g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 2.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 8.6 times more Vitamin E than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.5 times more Vitamin A and 7 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Florida Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.

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

• Seedless Raspberries Puree have 1.7 times more Copper, 12 times more Iron, 1.5 times more Magnesium, 14.3 times more Manganese, 1.7 times more Phosphorus and 2.3 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.1 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Florida Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seedless Raspberries Puree have 4.3 times more Omega 3 and 1.5 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Carbohydrate, 1.5 times more Sugars and 2.7 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Florida Oranges have similar amounts of Energy per 1 kg.
• Both Seedless Raspberries Puree as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.