Comparing Nutrients in 1 pound Raspberry Juice Concentrate VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raspberry Juice Concentrate	Valencia Oranges	Recommended Dietary Allowance
Energy	34.6% 1002kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.08g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	41.5% 54g	130g per day for Men 19-50 years
Sugars	239% 173g	NA	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	126% 91g	NA	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	% 77.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.67g	NA	g per day for Men 19-50 years
Fiber	13% 5g	30% 11.3g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	22% 0.29mg	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	10.2% 41μg	44.2% 177μg	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	192% 173mg	244% 220mg	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	1.8% 0.27mg	NA	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

	Raspberry Juice Concentrate	Valencia Oranges	Recommended Dietary Allowance
Calcium	44% 440mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	18.6% 0.17mg	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	65.8% 5.26mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	921% 21mg	4.54% 0.1mg	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	64.8% 454mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	157% 5343mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	5.04% 187g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raspberry Juice Concentrate vs Valencia Oranges:

• Raspberry Juice Concentrate has 2.9 times more Vitamin B1, 8.5 times more Vitamin B2, 14.2 times more Vitamin B3, 10.8 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raspberry Juice Concentrate.

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

• Raspberry Juice Concentrate has 2.4 times more Calcium, 3.7 times more Copper, 12.9 times more Iron, 11.2 times more Magnesium, 203 times more Manganese, 5.9 times more Phosphorus, 6.6 times more Potassium and 21.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 pound:

• Raspberry Juice Concentrate has 4.5 times more Energy, 4.5 times more Fat, 4.5 times more Carbohydrate and 2.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.3 times more Omega 3 and 2.3 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 1 lb.