Comparing Nutrients in 500 calories Raspberry Juice Concentrate VS Valencia Oranges

Weight per 500 calories

• Raspberry Juice Concentrate: 226g
• Valencia Oranges: 1020g

Raspberry Juice Concentrate has 4.5 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raspberry Juice Concentrate	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	93% 120g	93% 121g	130g per day for Men 19-50 years
Sugars	119% 86.4g	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	62.7% 45.5g	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	% 38.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	6.55% 2.5g	67% 25.5g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	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	5.1% 20.4μg	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	96% 86mg	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	0.9% 0.14mg	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

	Raspberry Juice Concentrate	Valencia Oranges	Recommended Dietary Allowance
Calcium	22% 219mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	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	33% 2.62mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	60.3% 253mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	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	32.3% 226mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	2.5% 93g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raspberry Juice Concentrate vs Valencia Oranges:

• Raspberry Juice Concentrate has 1.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B1, 19.5 times more Vitamin B9 and 5.7 times more Vitamin C than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Valencia Oranges have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Raspberry Juice Concentrate vs Valencia Oranges:

• Raspberry Juice Concentrate has 2.9 times more Iron, 2.5 times more Magnesium, 45 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 4.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Calcium and 9.5 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Valencia Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 24.1 times more Omega 3, 10.3 times more Fiber and 1.5 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raspberry Juice Concentrate as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.