Comparing Nutrients in 5 ounces Raspberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raspberries	Oranges with Peel	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	17% 22g	130g per day for Men 19-50 years
Sugars	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	10% 0.13mg	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	112% 101mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Oranges with Peel per 5 oz

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

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

• 5 oz of Raw Oranges with Peel contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Raspberries.
• Both Raspberries and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• Both Raw Raspberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Raspberries have 1.6 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 3.8 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.8 times more Calcium and 1.3 times more Potassium than Raw Raspberries.
• Both Raspberries and Oranges with Peel contain similar levels of Iron and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Raspberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries have 7.9 times more Omega 3 and 1.4 times more Fiber than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Carbohydrate than Raw Raspberries.
• Both Raspberries and Oranges with Peel offer comparable quantities of Protein per five ounces.
• 5 ounces of Raspberries provide inadequate amounts of Energy
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.