Comparing Nutrients in 7 ounces Canned Orange Juice VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Canned Orange Juice	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	3.2% 93kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	40% 52g	130g per day for Men 19-50 years
Sugars	24% 17.4g	59.6% 43g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	5.2% 0.067mg	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	12% 47.6μg	13% 51.6μg	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	66.4% 59.7mg	36.4% 32.7mg	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	2.65% 0.4mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	56% 1.3mg	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	4.8% 33.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Sweetened Red Frozen Raspberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Sweetened Red Frozen Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Sweetened Red Frozen Raspberries:

• 7 ounces of Canned Orange Juice have 2.1 times more Vitamin B1 and 1.8 times more Vitamin C than Sweetened Red Frozen Raspberries.
• While 7 oz of Sweetened Red Frozen Raspberries contain 2.1 times more Vitamin B2, 3.6 times more Vitamin E and 65 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sweetened Red Frozen Raspberries provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1
• Both Unsweetened Canned Orange Juice as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Sweetened Red Frozen Raspberries:

• 7 ounces of Canned Orange Juice have 1.6 times more Potassium and 1.2 times more Water than Sweetened Red Frozen Raspberries.
• While 7 oz of Sweetened Red Frozen Raspberries contain 4.8 times more Copper, 6.5 times more Iron, 1.3 times more Magnesium and 31 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sweetened Red Frozen Raspberries contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sweetened Red Frozen Raspberries contain 2.2 times more Energy, 2.4 times more Carbohydrate, 2.5 times more Sugars and 14.7 times more Fiber than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Unsweetened Canned Orange Juice as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.