Comparing Nutrients in 7 ounces Oranges VS Raspberry Juice Concentrate

Macros Ratio

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

Macro Nutrients

	Oranges	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	3.2% 93kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	81% 106g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	105% 76g	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	NA	55% 40g	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	NA	% 34g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Oranges	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	38% 0.5mg	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	15% 59.5μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	84% 75.6mg	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	2.4% 0.36mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	30.4% 0.27mg	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	2.5% 0.2mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	403% 9.27mg	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	3.97% 27.8mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	68.8% 2338mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.65% 172g	2.2% 81.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Raspberry Juice Concentrate:

• Raw Oranges have 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.
• While Raspberry Juice Concentrate contains 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.

Comparing minerals per 7 ounces for Oranges vs Raspberry Juice Concentrate:

• Raw Oranges have 2.1 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 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.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.2 times more Fiber than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 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.
• Both Raw Oranges as well as Raspberry Juice Concentrate have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 7 oz.