Comparing Nutrients in 1 pound Oranges with Peel VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Oranges with Peel	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	9.85% 286kcal	34.6% 1002kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	6.27% 6.08g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	186% 241g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 77.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.67g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	13% 5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	192% 173mg	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	1.8% 0.27mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	31.8% 318mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	157% 5343mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	10% 373g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Raspberry Juice Concentrate per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Raspberry Juice Concentrate:

• 1 pound of Oranges with Peel has 3.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raspberry Juice Concentrate.
• While 1 lb of Raspberry Juice Concentrate contains 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 7.8 times more Vitamin B3, 8.2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Oranges with Peel has 2 times more Water than Raspberry Juice Concentrate.
• While 1 lb of Raspberry Juice Concentrate contains 1.4 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 8 times more Magnesium, 4.5 times more Phosphorus, 6 times more Potassium and 11.7 times more Zinc than Raw Oranges with Peel .
• 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 4.1 times more Fiber than Raspberry Juice Concentrate.
• While 1 lb of Raspberry Juice Concentrate contains 3.5 times more Energy, 3.4 times more Carbohydrate and 2.3 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in one pound.