Comparing Nutrients in 7 ounces Seedless Raspberries Puree VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Seedless Raspberries Puree	Navel Oranges	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	19% 25g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.35% 6.05g	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	% 5.58g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 8.5g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	14.4% 57.5μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	130% 117mg	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	20.4% 3.06mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Navel Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	26.8% 2.14mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	5.67% 39.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	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	4.8% 178g	4.6% 171g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 10.3 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, 1.3 times more Vitamin B6 and 9.2 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Navel Oranges have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.

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

• Seedless Raspberries Puree have 1.7 times more Copper, 8.3 times more Iron, 1.4 times more Magnesium, 11.8 times more Manganese and 2.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Navel Oranges have similar amounts of Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Seedless Raspberries Puree have 5.2 times more Omega 3 and 1.4 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Carbohydrate, 1.4 times more Sugars and 2.4 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Navel Oranges have similar amounts of Energy and Protein per 7 oz.
• Both Seedless Raspberries Puree as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.