Comparing Nutrients in 7 ounces Navel Oranges VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Navel Oranges	Raspberries Puree	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	17.6% 23g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	9.03% 6.55g	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	% 3.9g	% 6.05g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.42g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.65% 0.073mg	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	17% 67.5μg	15% 59.5μg	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	130% 117mg	32% 29mg	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% 0.3mg	10% 1.53mg	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

	Navel Oranges	Raspberries Puree	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	19% 0.17mg	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	3.22% 0.26mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	58.3% 1.34mg	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	6.52% 45.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raspberries Puree per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.1 times more Vitamin B6 and 4 times more Vitamin C than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 1.8 times more Vitamin B2 and 5.1 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Raspberries Puree:

• 7 ounces of Navel Oranges have 1.9 times more Calcium than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 2.2 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 23.3 times more Manganese, 1.3 times more Phosphorus and 3.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Raspberries Puree contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.3 times more Sugars than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 1.5 times more Fructose and 2 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Raspberries Puree offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Navel Oranges as well as Raspberries Puree with Seeds provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.