Comparing Nutrients in 1 pound Navel Oranges VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Navel Oranges	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	7.66% 222kcal	34.6% 1002kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.27% 6.08g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	186% 241g	130g per day for Men 19-50 years
Sugars	53% 38.6g	239% 173g	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	126% 91g	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	% 77.6g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 4.67g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	13% 5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	87.2% 1.13mg	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	10.2% 41μg	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	192% 173mg	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	1.8% 0.27mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	19.5% 195mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	69.6% 0.63mg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	921% 21mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	157% 5343mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	10.5% 390g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raspberry Juice Concentrate per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Raspberry Juice Concentrate:

• 1 pound of Navel Oranges has 3.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raspberry Juice Concentrate.
• While 1 lb of Raspberry Juice Concentrate contains 3.7 times more Vitamin B1, 6.7 times more Vitamin B2, 9.2 times more Vitamin B3, 10.3 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Raspberry Juice Concentrate:

• 1 pound of Navel Oranges has 2.1 times more Water than Raspberry Juice Concentrate.
• While 1 lb of Raspberry Juice Concentrate contains 2.3 times more Calcium, 3.5 times more Copper, 8.9 times more Iron, 10.2 times more Magnesium, 161 times more Manganese, 4.3 times more Phosphorus, 7.1 times more Potassium and 16.1 times more Zinc than Raw Navel Oranges.
• 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 2 times more Fiber than Raspberry Juice Concentrate.
• While 1 lb of Raspberry Juice Concentrate contains 4.5 times more Energy, 4.2 times more Carbohydrate, 4.5 times more Sugars, 8.9 times more Fructose and 3.3 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in one pound.