Comparing Nutrients in 7 ounces Oranges with Peel VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Raspberries	8%	10%	82%

Macro Nutrients

	Oranges with Peel	Raspberries	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	34% 13g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Raspberries	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	57.8% 52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Raspberries	Recommended Dietary Allowance
Calcium	14% 139mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.58% 0.83mg	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 per 7 oz

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

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

• 7 ounces of Oranges with Peel have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Raspberries.
• Both Oranges with Peel and Raspberries provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 2.8 times more Calcium and 1.3 times more Potassium than Raspberries.
• While 7 oz of Raw Raspberries contain 1.6 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 3.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Raspberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.2 times more Energy and 1.3 times more Carbohydrate than Raspberries.
• While 7 oz of Raw Raspberries contain 7.9 times more Omega 3 and 1.4 times more Fiber than Raw Oranges with Peel .
• Both Oranges with Peel and Raspberries offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Raspberries provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Raspberries provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Raspberries

What are the health benefits of Oranges with Peel compared to Raspberries?

Oranges with peel contain more fiber and vitamin C compared to raspberries. The peel of oranges also contains flavonoids and antioxidants that can help reduce inflammation and improve heart health. Raspberries are rich in antioxidants, fiber, and vitamin C, which can support immune function and digestion. Both fruits offer health benefits, so including a variety of fruits in your diet is ideal for overall health.

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

Both oranges with peel and raspberries are low in calories and high in fiber, making them great choices for weight loss. Oranges with peel may be slightly higher in calories due to the natural sugars in the fruit, but they also provide more vitamin C and antioxidants. Raspberries are lower in calories and higher in fiber, which can help you feel full and satisfied. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, including both oranges with peel and raspberries, can support your weight loss goals.

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

Both oranges with peel and raspberries are nutritious options that can support muscle gain when consumed as part of a balanced diet. Oranges with peel provide vitamin C, fiber, and antioxidants, while raspberries offer fiber, vitamins, and minerals. To support muscle growth, focus on consuming a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins like legumes, nuts, and seeds. Additionally, ensure you are meeting your protein needs through sources such as tofu, tempeh, lentils, and beans to support muscle repair and growth during training.

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

Oranges with peel generally have a lower environmental impact compared to raspberries. Oranges are typically grown in larger quantities and require less water and resources per fruit compared to raspberries. Additionally, oranges can be grown in a wider range of climates, reducing the need for extensive transportation. However, it's important to consider factors such as pesticide use and farming practices when evaluating the overall environmental impact of each fruit.