Comparing Nutrients in 1 kilogram Raspberries Puree VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Energy	19% 550kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	88.5% 115g	91% 119g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	45.5% 33g	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	% 30.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	113% 43g	65.8% 25g	38g per day for Men 19-50 years
Protein	19.6% 11g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	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	28.5% 0.37mg	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	75% 300μg	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	162% 146mg	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	51.3% 7.7mg	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

	Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Calcium	23% 230mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	86.3% 6.9mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	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	43% 300mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	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	28% 3.1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.2% 859g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 2.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin A, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.3 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 kg.

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

• Raspberries Puree with Seeds have 2.3 times more Copper, 7.7 times more Iron, 2.5 times more Magnesium, 29.4 times more Manganese, 1.8 times more Phosphorus and 5.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Valencia Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries Puree with Seeds have 3.2 times more Fat, 1.8 times more Omega 3 and 1.7 times more Fiber than Raw Valencia Oranges.
• Both Raspberries Puree with Seeds and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raspberries Puree with Seeds as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.