Comparing Nutrients in 1 pound Raspberries Puree VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Energy	8.6% 249kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	36.3% 47g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	20.6% 15g	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	% 14g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 18.8g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	8.9% 5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	34% 136μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	73.6% 66.2mg	252% 227mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Calcium	10.4% 104mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	39% 3.13mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	19.4% 136mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Raspberries Puree 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 Puree vs Fresh Orange juice:

• 1 pound of Raspberries Puree has 3 times more Vitamin B2, 1.6 times more Vitamin B5 and 19.3 times more Vitamin E than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 3.4 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree and Fresh Orange juice provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Raspberries Puree with Seeds as well as Raw Orange juice have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Raspberries Puree vs Fresh Orange juice:

• 1 pound of Raspberries Puree has 2.1 times more Calcium, 2 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 48.3 times more Manganese, 1.8 times more Phosphorus and 6.2 times more Zinc than Fresh Orange juice.
• Both Raspberries Puree and Fresh Orange juice contain similar levels of Potassium and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries Puree has 1.6 times more Fructose and 21.5 times more Fiber than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.3 times more Sugars than Raspberries Puree with Seeds.
• Both Raspberries Puree and Fresh Orange juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raspberries Puree with Seeds as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.