Comparing Nutrients in 7 ounces Sweetened Red Frozen Raspberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Navel Oranges	Recommended Dietary Allowance
Energy	7.05% 204kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	19% 25g	130g per day for Men 19-50 years
Sugars	59.6% 43g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	23% 8.73g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	12% 0.16mg	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	13% 51.6μg	17% 67.5μg	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	36.4% 32.7mg	130% 117mg	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	9.53% 1.43mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Navel Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.6% 0.077mg	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	16% 1.3mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Navel Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweetened Red Frozen Raspberries vs Navel Oranges:

• 7 ounces of Sweetened Red Frozen Raspberries have 4.8 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.6 times more Vitamin C than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Navel Oranges provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Sweetened Red Frozen Raspberries as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Red Frozen Raspberries vs Navel Oranges:

• 7 ounces of Sweetened Red Frozen Raspberries have 2.7 times more Copper, 5 times more Iron and 22.4 times more Manganese than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.9 times more Calcium, 1.4 times more Phosphorus and 1.5 times more Potassium than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Navel Oranges contain similar levels of Magnesium per seven ounces.
• 7 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Sweetened Red Frozen Raspberries as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Red Frozen Raspberries have 2.1 times more Energy, 2.1 times more Carbohydrate, 2.6 times more Sugars and 2 times more Fiber than Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Sweetened Red Frozen Raspberries as well as Raw Navel Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.