Comparing Nutrients in 7 ounces Raspberries VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Raspberries	Oranges with Peel	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	5.3% 0.064mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	6.2% 0.99mg	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	8.4% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	15% 59.5μg	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	57.8% 52mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	17% 1.37mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	8.22% 57.5mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Raspberries 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 Raspberries vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 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 Raw Raspberries.
• Both Raspberries and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• Both Raw Raspberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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