Comparing Nutrients in 7 ounces Raspberries Puree VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Energy	3.76% 109kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	17.6% 23g	18% 23.6g	130g per day for Men 19-50 years
Sugars	18% 13g	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	9.03% 6.55g	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	% 6.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	9.6% 0.13mg	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	19.3% 77.4μg	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	32% 29mg	107% 96mg	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	10% 1.53mg	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

	Raspberries Puree	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8.16% 0.073mg	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	17% 1.37mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	2% 0.046mg	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	8.5% 59.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.63% 171g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 2.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin A, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.3 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Valencia Oranges have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Raspberries Puree vs Valencia Oranges:

• Raspberries Puree with Seeds have 2.3 times more Copper, 7.7 times more Iron, 2.5 times more Magnesium, 29.4 times more Manganese, 1.8 times more Phosphorus and 5.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Valencia Oranges have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raspberries Puree with Seeds have 3.2 times more Fat, 1.8 times more Omega 3 and 1.7 times more Fiber than Raw Valencia Oranges.
• Both Raspberries Puree with Seeds and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raspberries Puree with Seeds as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 7 oz.