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

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Fresh Orange juice	Recommended Dietary Allowance
Energy	14.2% 413kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	36.3% 47g	130g per day for Men 19-50 years
Sugars	126% 91g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	14% 0.18mg	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	12.5% 50μg	34% 136μg	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	44% 39.5mg	252% 227mg	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	18% 2.68mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Fresh Orange juice	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	22% 0.2mg	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	24% 1.9mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	2.76% 0.064mg	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	5.83% 41mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	12.5% 426mg	26.7% 907mg	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	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.23% 342g	11% 401g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids has 1.3 times more Vitamin B5, 14.8 times more Vitamin E and 52 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 4.5 times more Vitamin B1, 2.7 times more Vitamin B9 and 5.7 times more Vitamin C than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Fresh Orange juice provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids has 1.3 times more Copper, 2.1 times more Iron and 16.6 times more Manganese than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.9 times more Phosphorus and 2.1 times more Potassium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Fresh Orange juice contain similar levels of Magnesium and Water per one pound.
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids has 2 times more Energy, 2.2 times more Carbohydrate, 2.4 times more Sugars and 16.5 times more Fiber than Fresh Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.