Comparing Nutrients in 7 ounces Seedless Raspberries Puree VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Seedless Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	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	20.4% 3.06mg	NA	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

	Seedless Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.4% 163g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Seedless Raspberries Puree have 2 times more Vitamin B2 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.6 times more Vitamin B6 and 11.1 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Seedless Raspberries Puree as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Seedless Raspberries Puree have 1.4 times more Iron than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 5 times more Calcium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Oranges with Peel contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium
• Both Seedless Raspberries Puree as well as Raw Oranges with Peel lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seedless Raspberries Puree have 2.9 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.5 times more Energy, 1.9 times more Carbohydrate, 5 times more Fiber and 1.3 times more Protein than Seedless Raspberries Puree.
• 7 ounces of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.