Comparing Nutrients in 500 calories Oranges with Peel VS Raspberries Puree

Weight per 500 calories

• Oranges with Peel: 794g
• 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 - 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	80.5% 105g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 27.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	94% 35.7g	103% 39g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	5.05% 45.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	60.6% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	147% 133mg	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	46.7% 7mg	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	55.6% 556mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.42% 36.4mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	17.7% 653g	21% 781g	3700g per day for Men 19-50 years

Oranges With Peel VS Raspberries Puree Nutrients Per 500 Kcal

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

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

• 500 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 500 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 500 calories.
• 500 calories of Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 500 calories for Oranges with Peel vs Raspberries Puree:

• 500 calories of Oranges with Peel have 2.7 times more Calcium than Raspberries Puree.
• While 500 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 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.