Comparing Nutrients in 300 calories Raspberry Juice Concentrate VS Oranges

Weight per 300 calories

• Raspberry Juice Concentrate: 136g
• Oranges: 638g

Raspberry Juice Concentrate has 4.7 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Raspberry Juice Concentrate	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.8g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	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	55.5% 72.2g	57.7% 75g	130g per day for Men 19-50 years
Sugars	71.5% 52g	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	37.6% 27.3g	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	% 23.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	3.93% 1.5g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	3.05% 12.2μg	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	57.5% 51.7mg	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	0.54% 0.081mg	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

	Raspberry Juice Concentrate	Oranges	Recommended Dietary Allowance
Calcium	13% 132mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	19.7% 1.57mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	19.4% 136mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	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	0.9% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	1.5% 56g	15% 554g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.8 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 15.7 times more Vitamin B9, 6.6 times more Vitamin C and 14.1 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.

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

• Raspberry Juice Concentrate has 2.5 times more Iron, 2.4 times more Magnesium, 39.7 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 3.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.9 times more Calcium, 1.5 times more Copper and 9.9 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 300 calories:

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