Comparing Nutrients in 500 calories Navel Oranges VS Raspberries Puree

Weight per 500 calories

• Navel Oranges: 1020g
• Raspberries Puree: 909g

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

Discover which food has more nutrients per 500 calories - Navel Oranges or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Navel Oranges	Raspberries Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	80.5% 105g	130g per day for Men 19-50 years
Sugars	120% 86.7g	82.3% 59.6g	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	31.7% 23g	41.4% 30g	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	% 20g	% 27.7g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 1.9g	g per day for Men 19-50 years
Fiber	59% 22.4g	103% 39g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	5.05% 45.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	60.6% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	26% 0.34mg	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	86.7% 347μg	68% 273μg	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	670% 603mg	147% 133mg	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	10.2% 1.53mg	46.7% 7mg	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

	Navel Oranges	Raspberries Puree	Recommended Dietary Allowance
Calcium	44% 439mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	87% 0.78mg	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	16.6% 1.33mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	267% 6.15mg	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	33.5% 235mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	2.42% 36.4mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	21% 781g	3700g per day for Men 19-50 years

Navel Oranges VS Raspberries Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Raspberries Puree?

Lets compare vitamin content per 500 calories of Navel Oranges vs Raspberries Puree:

• 500 calories of Navel Oranges have 2.7 times more Vitamin A, 2.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.5 times more Vitamin C than Raspberries Puree.
• While 500 kcal of Raspberries Puree with Seeds contain 1.6 times more Vitamin B2 and 4.6 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 500 calories for Navel Oranges vs Raspberries Puree:

• 500 calories of Navel Oranges have 2.1 times more Calcium than Raspberries Puree.
• While 500 kcal of Raspberries Puree with Seeds contain 2 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 20.8 times more Manganese and 3.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Raspberries Puree contain similar levels of Phosphorus, Potassium and Water per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.2 times more Carbohydrate and 1.5 times more Sugars than Raspberries Puree.
• While 500 kcal of Raspberries Puree with Seeds contain 2.8 times more Omega 3, 1.3 times more Fructose and 1.7 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Raspberries Puree offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 6 in 500 calories.