Comparing Nutrients in 7 ounces Oranges with Peel VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	17.6% 23g	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	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	NA	% 6.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	32% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.53mg	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

	Oranges with Peel	Raspberries Puree	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Raspberries Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Raspberries Puree:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 2.5 times more Vitamin B6 and 4.9 times more Vitamin C than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 1.8 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Oranges with Peel as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Raspberries Puree:

• 7 ounces of Oranges with Peel have 3 times more Calcium than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 1.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries Puree contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Carbohydrate than Raspberries Puree.
• Both Oranges with Peel and Raspberries Puree offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.