Comparing Nutrients in 1 pound Oranges with Peel VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Energy	9.85% 286kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	40% 52.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	73.6% 66.2mg	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	NA	23.3% 3.5mg	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

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Calcium	31.8% 318mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10% 373g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Raspberries Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Raspberries Puree:

• 1 pound of Oranges with Peel has 1.3 times more Vitamin B1, 2.5 times more Vitamin B6 and 4.9 times more Vitamin C than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 1.8 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• Both Raw Oranges with Peel as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Oranges with Peel has 3 times more Calcium than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 1.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.3 times more Carbohydrate than Raspberries Puree.
• Both Oranges with Peel and Raspberries Puree offer comparable quantities of Fiber per one pound.
• 1 pound of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 and Omega 6 in one pound.