Comparing Nutrients in 500 calories Raspberries Puree VS Navel Oranges

Weight per 500 calories

• Raspberries Puree: 909g
• Navel 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 Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Raspberries Puree	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	98% 128g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	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	41.4% 30g	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	% 27.7g	% 20g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 43.7g	g per day for Men 19-50 years
Fiber	103% 39g	59% 22.4g	38g per day for Men 19-50 years
Protein	18% 10g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Navel 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	68% 273μg	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Navel Oranges	Recommended Dietary Allowance
Calcium	21% 209mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	78.4% 6.27mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	39% 273mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	21% 781g	23.7% 877g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 1.6 times more Vitamin B2 and 4.6 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.7 times more Vitamin A, 2.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.5 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 500 kcal.

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

• Raspberries Puree with Seeds have 2 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 20.8 times more Manganese and 3.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Calcium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Navel Oranges have similar amounts of Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raspberries Puree with Seeds have 5.8 times more Fat, 2.8 times more Omega 3, 1.3 times more Fructose and 1.7 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Sugars than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raspberries Puree with Seeds as well as Raw Navel Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.