Comparing Nutrients in 300 calories Fresh Orange juice VS Raspberry Juice Concentrate

Weight per 300 calories

• Fresh Orange juice: 667g
• Raspberry Juice Concentrate: 136g

Raspberry Juice Concentrate has 4.9 times more energy per unit of mass than Raw Orange juice, which is above average in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Raspberry Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Fresh Orange juice	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.072% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	77.2% 56g	71.5% 52g	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	19.5% 14g	37.6% 27.3g	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	% 12g	% 23.2g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 1.4g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	26% 0.34mg	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	50% 200μg	3.05% 12.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	370% 333mg	57.5% 51.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.78% 0.27mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	21% 0.19mg	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	16.7% 1.33mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	276% 6.34mg	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	16% 113mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	16% 589g	1.5% 56g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Raspberry Juice Concentrate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Raspberry Juice Concentrate?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Raspberry Juice Concentrate:

• 300 calories of Fresh Orange juice have more Vitamin A, 1.8 times more Vitamin B1, 16.4 times more Vitamin B9 and 6.4 times more Vitamin C than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 2.3 times more Vitamin B2, 2 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Orange juice.
• 300 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Orange juice as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Raspberry Juice Concentrate:

• 300 calories of Fresh Orange juice have 1.6 times more Copper and 10.5 times more Water than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 1.8 times more Calcium, 2.1 times more Magnesium, 67.9 times more Manganese and 5.3 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Raspberry Juice Concentrate contain similar levels of Iron, Phosphorus and Potassium per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raspberry Juice Concentrate contain 1.9 times more Fructose than Raw Orange juice.
• Both Fresh Orange juice and Raspberry Juice Concentrate offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• Both Raw Orange juice as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.