Comparing Nutrients in 500 calories Raspberries Puree VS Valencia Oranges

Weight per 500 calories

• Raspberries Puree: 909g
• 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 - Raspberries Puree or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	80.5% 105g	93% 121g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	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	41.4% 30g	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	% 27.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	103% 39g	67% 25.5g	38g per day for Men 19-50 years
Protein	18% 10g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	5.05% 45.5μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	68% 273μg	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	147% 133mg	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	46.7% 7mg	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

	Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Calcium	21% 209mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	78.4% 6.27mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	39% 273mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	21% 781g	24% 881g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Vitamin A, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.7 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.

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

• Raspberries Puree with Seeds have 2.1 times more Copper, 6.8 times more Iron, 2.2 times more Magnesium, 26.2 times more Manganese, 1.6 times more Phosphorus and 4.6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Calcium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Valencia Oranges have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raspberries Puree with Seeds have 2.9 times more Fat, 1.6 times more Omega 3 and 1.5 times more Fiber than Raw Valencia Oranges.
• Both Raspberries Puree with Seeds and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raspberries Puree with Seeds as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.