Comparing Nutrients in 5 ounces Oranges with Peel VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	NA	13% 9.3g	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	NA	6.45% 4.68g	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	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	16% 6.1g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.03% 0.052mg	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	10.6% 42.5μg	10.6% 42.5μg	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	112% 101mg	23% 20.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.28% 1.1mg	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

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	13.5% 0.12mg	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	14% 1.13mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	41.7% 0.96mg	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	4.45% 31mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.4% 0.16mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Raspberries Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Raspberries Puree:

• 5 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 2.5 times more Vitamin B6 and 4.9 times more Vitamin C than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 1.8 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• Both Raw Oranges with Peel as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Raspberries Puree:

• 5 ounces of Oranges with Peel have 3 times more Calcium than Raspberries Puree.
• While 5 oz of Raspberries Puree with Seeds contain 1.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree contain similar levels of Iron, Potassium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.3 times more Carbohydrate than Raspberries Puree.
• Both Oranges with Peel and Raspberries Puree offer comparable quantities of Fiber per five ounces.
• 5 ounces of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 and Omega 6 in five ounces.