Comparing Nutrients in 1 pound Raspberries Puree VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Raspberries Puree	Navel Oranges	Recommended Dietary Allowance
Energy	8.6% 249kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	43.8% 57g	130g per day for Men 19-50 years
Sugars	41% 29.8g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 19.4g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.9% 5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Navel Oranges	Recommended Dietary Allowance
Calcium	10.4% 104mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	19.7% 0.18mg	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	7.37% 0.59mg	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	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raspberries Puree vs Navel Oranges:

• Raspberries Puree with Seeds have 1.8 times more Vitamin B2 and 5.1 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Vitamin A, 2.1 times more Vitamin B6 and 4 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Raspberries Puree vs Navel Oranges:

• Raspberries Puree with Seeds have 2.2 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 23.3 times more Manganese, 1.3 times more Phosphorus and 3.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Calcium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Navel Oranges have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raspberries Puree with Seeds have 6.5 times more Fat, 3.1 times more Omega 3, 1.5 times more Fructose, 2 times more Fiber and 1.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Sugars than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raspberries Puree with Seeds as well as Raw Navel Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 1 lb.