Comparing Nutrients in 1 pound Chilled Orange Juice VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Chilled Orange Juice	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	7.66% 222kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	81.5% 106g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	14% 10g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	14.7% 0.19mg	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	21.5% 86μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	169% 152mg	44% 39.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.05% 0.91mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	28.7% 0.26mg	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	7.37% 0.59mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	46% 1.06mg	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	11% 77mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	10.7% 396g	9.23% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Chilled Orange Juice versus 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chilled Orange Juice vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 pound of Chilled Orange Juice has 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.9 times more Vitamin C than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Chilled Orange Juice from Concentrate as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chilled Orange Juice vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 pound of Chilled Orange Juice has 1.9 times more Phosphorus and 1.9 times more Potassium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.4 times more Copper, 3.2 times more Iron and 10.1 times more Manganese than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Raspberries, canned, red, heavy syrup pack, solids and liquids contain similar levels of Magnesium and Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Chilled Orange Juice from Concentrate as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.9 times more Energy, 2 times more Carbohydrate, 2.4 times more Sugars and 11 times more Fiber than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy and Fiber
• Both Chilled Orange Juice from Concentrate as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.