Comparing Nutrients in 5 ounces Chilled Orange Juice VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Chilled Orange Juice	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	12% 8.56g	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	4.36% 3.16g	5.96% 4.32g	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	% 2.95g	% 4g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0.26g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	6.54% 0.085mg	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	6.73% 27μg	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53% 47.6mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	10.7% 0.096mg	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	2.3% 0.18mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	21% 0.49mg	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	3.44% 24mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Seedless Raspberries Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice versus 5 oz of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Seedless Raspberries Puree:

• 5 ounces of Chilled Orange Juice have 1.3 times more Vitamin B6 and 5.3 times more Vitamin C than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 7.7 times more Vitamin E than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• Both Chilled Orange Juice from Concentrate as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Seedless Raspberries Puree:

• 5 oz of Seedless Raspberries Puree contain 1.6 times more Copper, 8.3 times more Iron, 1.4 times more Magnesium and 14.9 times more Manganese than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Seedless Raspberries Puree contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 1.4 times more Carbohydrate and 1.4 times more Sugars than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 6.7 times more Omega 3, 1.4 times more Fructose and 3 times more Fiber than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Chilled Orange Juice from Concentrate as well as Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.