Comparing Nutrients in 300 calories Florida Oranges VS Raspberries Puree

Weight per 300 calories

• Florida Oranges: 652g
• Raspberries Puree: 546g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Florida Oranges or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Florida Oranges	Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	49.4% 35.8g	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	25% 18g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	41% 15.7g	61.7% 23.5g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	15.5% 0.2mg	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	27.7% 111μg	41% 164μg	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	326% 293mg	88.5% 79.6mg	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	7.83% 1.17mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Raspberries Puree	Recommended Dietary Allowance
Calcium	28% 280mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	52% 0.47mg	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	7.34% 0.59mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	160% 3.7mg	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	11% 78.3mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	15.4% 568g	12.7% 468g	3700g per day for Men 19-50 years

Florida Oranges VS Raspberries Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Raspberries Puree?

Lets compare vitamin content per 300 calories of Florida Oranges vs Raspberries Puree:

• 300 calories of Florida Oranges have 2.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.7 times more Vitamin C than Raspberries Puree.
• While 300 kcal of Raspberries Puree with Seeds contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B9 and 3.6 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Raspberries Puree provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 300 calories for Florida Oranges vs Raspberries Puree:

• 300 calories of Florida Oranges have 2.2 times more Calcium and 1.2 times more Water than Raspberries Puree.
• While 300 kcal of Raspberries Puree with Seeds contain 1.8 times more Copper, 6.4 times more Iron, 2.1 times more Magnesium, 23.6 times more Manganese, 2.1 times more Phosphorus and 3.2 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Raspberries Puree contain similar levels of Potassium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 1.7 times more Sugars than Raspberries Puree.
• While 300 kcal of Raspberries Puree with Seeds contain 2.1 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Raspberries Puree offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 6 in 300 calories.