Comparing Nutrients in 300 calories Navel Oranges VS Raspberries

Weight per 300 calories

• Navel Oranges: 612g
• Raspberries: 577g

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

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raspberries	8%	10%	82%

Macro Nutrients

	Navel Oranges	Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	53% 69g	130g per day for Men 19-50 years
Sugars	71.8% 52g	35% 25.5g	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% 13.8g	18.7% 13.6g	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	% 12g	% 10.7g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 1.15g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	99% 37.5g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raspberries	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 19.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52% 208μg	30.3% 121μg	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	402% 362mg	168% 151mg	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	6.12% 0.92mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raspberries	Recommended Dietary Allowance
Calcium	26.3% 263mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	57.7% 0.52mg	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	9.95% 0.8mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	168% 3.87mg	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	20% 141mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.38% 5.77mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	14.2% 526g	13.4% 495g	3700g per day for Men 19-50 years

Navel Oranges VS Raspberries Nutrients Per 300 Kcal

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

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

• 300 calories of Navel Oranges have 6.4 times more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.4 times more Vitamin C than Raspberries.
• While 300 kcal of Raw Raspberries contain 1.3 times more Vitamin B3, 5.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Raspberries provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• 300 calories of Raspberries have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Raspberries:

• 300 calories of Navel Oranges have 1.8 times more Calcium than Raspberries.
• While 300 kcal of Raw Raspberries contain 2.2 times more Copper, 5 times more Iron, 1.9 times more Magnesium, 21.8 times more Manganese and 4.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Raspberries contain similar levels of Phosphorus, Potassium and Water per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Raw Raspberries lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 2 times more Sugars than Raspberries.
• While 300 kcal of Raw Raspberries contain 13.2 times more Omega 3, 10.2 times more Omega 6 and 2.8 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Raspberries offer comparable quantities of Energy, Carbohydrate, Fructose and Protein per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6