Comparing Nutrients in 300 calories Oranges with Peel VS Raspberries Puree

Weight per 300 calories

• Oranges with Peel: 476g
• 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 - Oranges with Peel or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	61.7% 23.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	88.5% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28% 4.2mg	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

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Calcium	33.3% 333mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	12.7% 468g	3700g per day for Men 19-50 years

Oranges With Peel VS Raspberries Puree Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have 2.3 times more Vitamin A, 2.2 times more Vitamin B6 and 4.2 times more Vitamin C than Raspberries Puree.
• While 300 kcal of Raspberries Puree with Seeds contain 2.1 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 300 calories for Oranges with Peel vs Raspberries Puree:

• 300 calories of Oranges with Peel have 2.7 times more Calcium than Raspberries Puree.
• While 300 kcal of Raspberries Puree with Seeds contain 1.7 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus and 3.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree contain similar levels of Iron, Potassium and Water per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raspberries Puree with Seeds contain 2 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 6 in 300 calories.