Comparing Nutrients in 5 ounces Raspberries Puree VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Energy	2.7% 78kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	13% 9.3g	16.4% 12g	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	6.45% 4.68g	4.14% 3g	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	% 4.32g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 5.87g	g per day for Men 19-50 years
Fiber	16% 6.1g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	4.36% 0.057mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.7mg	78.7% 71mg	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	7.28% 1.1mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	6.93% 0.062mg	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	12.2% 0.98mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	0.86% 0.02mg	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	6.07% 42.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Fresh Orange juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Raspberries Puree vs Fresh Orange juice:

• 5 ounces of Raspberries Puree have 3 times more Vitamin B2, 1.6 times more Vitamin B5 and 19.3 times more Vitamin E than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 3.4 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree and Fresh Orange juice provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Raspberries Puree with Seeds as well as Raw Orange juice have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Raspberries Puree vs Fresh Orange juice:

• 5 ounces of Raspberries Puree have 2.1 times more Calcium, 2 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 48.3 times more Manganese, 1.8 times more Phosphorus and 6.2 times more Zinc than Fresh Orange juice.
• Both Raspberries Puree and Fresh Orange juice contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries Puree have 1.6 times more Fructose and 21.5 times more Fiber than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.3 times more Sugars than Raspberries Puree with Seeds.
• Both Raspberries Puree and Fresh Orange juice offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raspberries Puree with Seeds as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.