Comparing Nutrients in 300 calories Seedless Raspberries Puree VS Oranges

Weight per 300 calories

• Seedless Raspberries Puree: 732g
• Oranges: 638g

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

Which food has more nutrients per 300 calories - Seedless Raspberries Puree or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Seedless Raspberries Puree	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.56% 6.37g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	61% 44g	82.3% 59.7g	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	30.8% 22.3g	NA	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	% 20.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	17.3% 6.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Oranges	Recommended Dietary Allowance
Vitamin A	1.63% 14.6μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.3% 0.73mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	29.5% 0.38mg	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	53% 212μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	75% 11.3mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Oranges	Recommended Dietary Allowance
Calcium	10.2% 102mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	32% 0.29mg	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	99% 7.9mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	6.94% 0.16mg	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	21% 146mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	17.7% 656g	15% 554g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 2.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 9.8 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 4.8 times more Vitamin A and 7.3 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Oranges have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 kcal.

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

• Seedless Raspberries Puree have 1.7 times more Copper, 12.4 times more Iron, 1.7 times more Magnesium, 15.7 times more Manganese, 1.6 times more Phosphorus and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Oranges have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seedless Raspberries Puree have 8.3 times more Fat, 7.7 times more Omega 3 and 1.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 1.4 times more Sugars and 2.3 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Seedless Raspberries Puree as well as Raw Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.