Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Seedless Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Energy	14% 410kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	18.2% 10g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 140mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	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	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.2% 897g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Seedless Raspberries Puree has 2 times more Vitamin B2 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Vitamin B6 and 11.1 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Seedless Raspberries Puree as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Seedless Raspberries Puree has 1.4 times more Iron than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Oranges with Peel contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Seedless Raspberries Puree lack sufficient amounts of Calcium
• Both Seedless Raspberries Puree as well as Raw Oranges with Peel lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seedless Raspberries Puree has 2.9 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Energy, 1.9 times more Carbohydrate, 5 times more Fiber and 1.3 times more Protein than Seedless Raspberries Puree.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.