Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Valencia Oranges

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Valencia Oranges: 1020g

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

Which food has more nutrients per 500 calories - Seedless Raspberries Puree or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Seedless Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	93% 121g	130g per day for Men 19-50 years
Sugars	102% 73.7g	NA	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	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	% 34.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	29% 11g	67% 25.5g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	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

	Seedless Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Calcium	17% 171mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	24% 881g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.2 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5 times more Vitamin A and 6.3 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Valencia Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Valencia Oranges:

• Seedless Raspberries Puree have 2.2 times more Copper, 14.3 times more Iron, 1.8 times more Magnesium, 17.8 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Zinc and 1.2 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seedless Raspberries Puree have 3.5 times more Fat and 3.5 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Seedless Raspberries Puree as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.