Comparing Nutrients in 5 ounces Raspberry Juice Concentrate VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Raspberry Juice Concentrate	Oranges	Recommended Dietary Allowance
Energy	11% 313kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	13% 16.7g	130g per day for Men 19-50 years
Sugars	74.7% 54g	18.3% 13.3g	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	39.3% 28.5g	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	% 24.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.46g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	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	3.2% 12.8μg	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	60% 54mg	83.8% 75.4mg	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	0.57% 0.085mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Oranges	Recommended Dietary Allowance
Calcium	13.7% 137mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	7.1% 0.064mg	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	20.6% 1.64mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	1.54% 0.035mg	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	20.2% 142mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raspberry Juice Concentrate vs Oranges:

• Raspberry Juice Concentrate has 2.9 times more Vitamin B1, 8.5 times more Vitamin B2, 13.8 times more Vitamin B3, 10.8 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.3 times more Vitamin B9, 1.4 times more Vitamin C and 3 times more Vitamin E than Raspberry Juice Concentrate.

Comparing minerals per 5 ounces for Raspberry Juice Concentrate vs Oranges:

• Raspberry Juice Concentrate has 2.4 times more Calcium, 3.1 times more Copper, 11.6 times more Iron, 11.2 times more Magnesium, 186.8 times more Manganese, 7.1 times more Phosphorus, 6.5 times more Potassium and 18.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.1 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 5 ounces:

• Raspberry Juice Concentrate has 4.7 times more Energy, 11.2 times more Fat, 4.5 times more Carbohydrate, 4.1 times more Sugars and 3.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.2 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 5 oz.