Comparing Nutrients in 5 ounces Raspberries VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Raspberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 5.87g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.2% 4.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.3% 37mg	78.7% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.22% 1.23mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	5.87% 41mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	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 VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Raspberries 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 vs Fresh Orange juice:

• 5 ounces of Raspberries have 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 21.8 times more Vitamin E and 78 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Raspberries.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Raspberries as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Raspberries have 2.3 times more Calcium, 2 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 47.9 times more Manganese, 1.7 times more Phosphorus and 8.4 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.3 times more Potassium than Raw Raspberries.
• Both Raspberries and Fresh Orange juice contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Raspberries as well as Raw Orange juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries have 11.5 times more Omega 3, 32.5 times more Fiber and 1.7 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.9 times more Sugars than Raw Raspberries.
• Both Raspberries and Fresh Orange juice offer comparable quantities of Carbohydrate and Fructose per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Raspberries as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in five ounces.