Comparing Nutrients in 500 calories Sweetened Red Frozen Raspberries VS Navel Oranges

Weight per 500 calories

• Sweetened Red Frozen Raspberries: 485g
• Navel Oranges: 1020g

Sweetened Red Frozen Raspberries have 2.1 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Red Frozen Raspberries or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.076% 0.024g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	98% 128g	130g per day for Men 19-50 years
Sugars	146% 106g	120% 86.7g	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	NA	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	56.2% 21.4g	59% 22.4g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.6% 14.6μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.98% 1.1mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	62% 0.81mg	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	31.6% 126μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Navel Oranges	Recommended Dietary Allowance
Calcium	7.3% 73mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	56.6% 0.51mg	44.2% 0.4mg	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	39.4% 3.16mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	13% 0.3mg	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	11.8% 82.5mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	2.65% 1.46μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	9.54% 353g	23.7% 877g	3700g per day for Men 19-50 years

Sweetened Red Frozen Raspberries VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Red Frozen Raspberries or Navel Oranges?

Lets compare vitamin content per 500 calories of Sweetened Red Frozen Raspberries vs Navel Oranges:

• 500 calories of Sweetened Red Frozen Raspberries have 2.3 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 8.4 times more Vitamin A, 7.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.7 times more Vitamin B5, 4.9 times more Vitamin B6, 2.7 times more Vitamin B9 and 7.5 times more Vitamin C than Sweetened Red Frozen Raspberries.
• 500 calories of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Sweetened Red Frozen Raspberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Red Frozen Raspberries vs Navel Oranges:

• 500 calories of Sweetened Red Frozen Raspberries have 1.3 times more Copper, 2.4 times more Iron and 10.7 times more Manganese than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 6 times more Calcium, 1.8 times more Magnesium, 2.8 times more Phosphorus, 3.1 times more Potassium and 2.5 times more Water than Sweetened Red Frozen Raspberries.
• 500 calories of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• Both Sweetened Red Frozen Raspberries as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Red Frozen Raspberries have 1.2 times more Sugars than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.7 times more Protein than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Sweetened Red Frozen Raspberries provide inadequate amounts of Protein
• Both Sweetened Red Frozen Raspberries as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.