Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Raspberries	7%	12%	81%

Macro Nutrients

	Valencia Oranges	Frozen Raspberries	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	8.87% 6.43g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.87g	g per day for Men 19-50 years
Fiber	13% 4.96g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	8.37% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	9.46% 0.12mg	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	19.3% 77.4μg	14% 55.6μg	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	107% 96mg	39% 35mg	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	NA	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Raspberries	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	20% 0.18mg	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	2.23% 0.18mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	52.6% 1.2mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Raspberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Frozen Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Frozen Raspberries:

• 7 ounces of Valencia Oranges have 1.4 times more Vitamin B9 and 2.8 times more Vitamin C than Frozen Raspberries.
• While 7 oz of Red Frozen Raspberries contain 2.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Raspberries provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Frozen Raspberries:

• 7 ounces of Valencia Oranges have 1.7 times more Calcium than Frozen Raspberries.
• While 7 oz of Red Frozen Raspberries contain 2.4 times more Copper, 8.4 times more Iron, 2.3 times more Magnesium, 26.5 times more Manganese, 1.8 times more Phosphorus and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Raspberries contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Red Frozen Raspberries contain 1.7 times more Fiber than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Raspberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Red Frozen Raspberries provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Frozen Raspberries

What are the health benefits of Valencia Oranges compared to Frozen Raspberries?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost immunity, support digestion, and reduce inflammation. Frozen raspberries, on the other hand, are rich in antioxidants, fiber, and vitamins C and K, which can also support immunity, heart health, and digestion. Both are nutritious options, but Valencia oranges are higher in vitamin C while raspberries are higher in fiber and antioxidants. Incorporating a variety of fruits into your diet can provide a range of health benefits.

Can I lose weight easier by eating more Valencia Oranges or Frozen Raspberries?

Both Valencia oranges and frozen raspberries can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, in terms of weight loss, it ultimately comes down to your overall calorie intake and expenditure. Eating a variety of fruits and vegetables, along with a balanced diet and regular physical activity, is key to successful weight loss.

Should I eat more Valencia Oranges or more Frozen Raspberries to gain more muscles while training consistently?

Both Valencia oranges and frozen raspberries are nutritious options, but if your goal is to gain more muscle while training consistently, frozen raspberries may be the better choice. Raspberries are lower in calories and higher in protein compared to oranges, making them a good option for muscle building. Additionally, raspberries are rich in antioxidants and fiber, which can support overall health and recovery during training.

What is the environmental impact of producing Valencia Oranges compared to Frozen Raspberries?

Valencia oranges have a higher environmental impact compared to frozen raspberries due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, while raspberries generally have lower water and pesticide requirements. Additionally, transporting oranges over long distances can contribute to higher carbon emissions compared to locally grown raspberries.