Comparing Nutrients in 1 pound Raspberries VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Raspberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	8.13% 236kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	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	41.7% 54g	36.3% 47g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 18.8g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	12% 0.15mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	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	132% 119mg	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	26.3% 3.95mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Fresh Orange juice	Recommended Dietary Allowance
Calcium	11.3% 113mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	18.8% 132mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Fresh Orange juice per 1 lb

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

• 1 pound of Raspberries has 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 21.8 times more Vitamin E and 78 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.8 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Raspberries.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Raspberries 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 vs Fresh Orange juice:

• 1 pound of Raspberries has 2.3 times more Calcium, 2 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 47.9 times more Manganese, 1.7 times more Phosphorus and 8.4 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.3 times more Potassium than Raw Raspberries.
• Both Raspberries and Fresh Orange juice contain similar levels of Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Raspberries as well as Raw Orange juice lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries has 11.5 times more Omega 3, 32.5 times more Fiber and 1.7 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.9 times more Sugars than Raw Raspberries.
• Both Raspberries and Fresh Orange juice offer comparable quantities of Carbohydrate and Fructose per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Raspberries as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in one pound.