Comparing Nutrients in 1 pound Navel Oranges VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Navel Oranges	Raspberries Puree	Recommended Dietary Allowance
Energy	7.66% 222kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	40% 52.2g	130g per day for Men 19-50 years
Sugars	53% 38.6g	41% 29.8g	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% 10.2g	20.6% 15g	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	% 8.94g	% 14g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.95g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	13% 0.17mg	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	38.6% 154μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	73.6% 66.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raspberries Puree	Recommended Dietary Allowance
Calcium	19.5% 195mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	133% 3.07mg	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	15% 104mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raspberries Puree per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Raspberries Puree:

• 1 pound of Navel Oranges has 2.1 times more Vitamin B6 and 4 times more Vitamin C than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 1.8 times more Vitamin B2 and 5.1 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Raspberries Puree:

• 1 pound of Navel Oranges has 1.9 times more Calcium than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 2.2 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 23.3 times more Manganese, 1.3 times more Phosphorus and 3.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Raspberries Puree contain similar levels of Potassium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.3 times more Sugars than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 1.5 times more Fructose and 2 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Raspberries Puree offer comparable quantities of Carbohydrate per one pound.
• Both Raw Navel Oranges as well as Raspberries Puree with Seeds provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.