Comparing Nutrients in 7 ounces Valencia Oranges VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raspberries	8%	10%	82%

Macro Nutrients

	Valencia Oranges	Raspberries	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.9% 0.49g	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	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	NA	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	13% 4.96g	34% 13g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raspberries	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raspberries	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.96% 49.6mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	58% 1.33mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raspberries per 7 oz

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

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

• 7 ounces of Valencia Oranges have 2.7 times more Vitamin B1, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raspberries.
• While 7 oz of Raw Raspberries contain 2.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Raspberries provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Raspberries:

• 7 ounces of Valencia Oranges have 1.6 times more Calcium than Raspberries.
• While 7 oz of Raw Raspberries contain 2.4 times more Copper, 7.7 times more Iron, 2.2 times more Magnesium, 29.1 times more Manganese, 1.7 times more Phosphorus and 7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and 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 Raw Raspberries contain 7.9 times more Omega 3 and 2.6 times more Fiber than Raw Valencia Oranges.
• Both Valencia Oranges and Raspberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Raspberries provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Raspberries

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

Valencia oranges are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Raspberries, on the other hand, are rich in fiber, vitamin C, and antioxidants, and have been linked to improved heart health, weight management, and reduced risk of chronic diseases. Both are nutritious options, but raspberries may have a slight edge due to their higher antioxidant content.

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

Both Valencia oranges and raspberries are low in calories and high in fiber, making them great choices for weight loss. However, raspberries are lower in calories and higher in fiber compared to Valencia oranges, so they may be slightly more effective for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both Valencia oranges and raspberries, can help support your weight loss goals.

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

Both Valencia oranges and raspberries can be beneficial for muscle gain due to their high vitamin C content, which is important for collagen production and muscle repair. However, raspberries are also a good source of antioxidants and fiber, which can aid in recovery and overall health. Therefore, incorporating a variety of fruits, including raspberries, into your diet along with a balanced intake of protein and carbohydrates will support muscle growth and recovery while training consistently.

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

Valencia oranges have a higher environmental impact compared to raspberries due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and typically need more land for cultivation compared to raspberries. Additionally, oranges are often transported over longer distances, contributing to higher carbon emissions. Choosing locally grown raspberries over imported Valencia oranges can help reduce the environmental impact of your food choices.