Comparing Nutrients in 300 calories Valencia Oranges VS Raspberry Juice Concentrate

Weight per 300 calories

• Valencia Oranges: 612g
• Raspberry Juice Concentrate: 136g

Raspberry Juice Concentrate has 4.5 times more energy per unit of mass than Raw Valencia Oranges, which is above average in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Raspberry Juice Concentrate?

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	56% 72.8g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 23.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	0.54% 0.081mg	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

	Valencia Oranges	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	24.5% 245mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	6.9% 0.55mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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	15% 104mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	14.3% 529g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Raspberry Juice Concentrate:

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B1, 19.5 times more Vitamin B9 and 5.7 times more Vitamin C than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raspberry Juice Concentrate have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Raspberry Juice Concentrate:

• Raw Valencia Oranges have 1.9 times more Calcium, 1.2 times more Copper and 9.5 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.9 times more Iron, 2.5 times more Magnesium, 45 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 4.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 24.1 times more Omega 3, 10.3 times more Fiber and 1.5 times more Protein than Raspberry Juice Concentrate.
• Both Raw Valencia Oranges and Raspberry Juice Concentrate have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Valencia Oranges as well as Raspberry Juice Concentrate have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.