Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Fresh Orange juice

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Fresh Orange juice: 1111g

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

Discover which food has more nutrients per 500 calories - Seedless Raspberries Puree or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Seedless Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	89% 116g	130g per day for Men 19-50 years
Sugars	102% 73.7g	129% 93g	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	51.3% 37g	32.5% 23.6g	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	% 34.3g	% 20g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 46g	g per day for Men 19-50 years
Fiber	29% 11g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	34% 0.44mg	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	88.4% 354μg	83.3% 333μg	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	86.7% 78mg	617% 556mg	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	125% 18.8mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Calcium	17% 171mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	54.3% 0.49mg	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	165% 13mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	6.76% 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	35% 244mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	NA	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	26.5% 981g	3700g per day for Men 19-50 years

Seedless Raspberries Puree VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Seedless Raspberries Puree or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Seedless Raspberries Puree vs Fresh Orange juice:

• 500 calories of Seedless Raspberries Puree have 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 42.3 times more Vitamin E than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 4.6 times more Vitamin A and 7.1 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Fresh Orange juice provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Seedless Raspberries Puree have insufficient amounts of Vitamin A
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Fresh Orange juice:

• 500 calories of Seedless Raspberries Puree have 1.4 times more Calcium, 1.7 times more Copper, 5.9 times more Iron, 1.5 times more Magnesium, 26.9 times more Manganese, 1.3 times more Phosphorus and 4 times more Zinc than Fresh Orange juice.
• Both Seedless Raspberries Puree and Fresh Orange juice contain similar levels of Potassium and Water per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Seedless Raspberries Puree have 4.8 times more Fat, 4.7 times more Omega 3, 1.6 times more Fructose, 4.9 times more Fiber and 1.6 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.3 times more Sugars than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Seedless Raspberries Puree as well as Raw Orange juice provide inadequate amounts of Omega 6 in 500 calories.