Comparing Nutrients in 100 grams Sweetened Red Frozen Raspberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.55% 103kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.016% 0.005g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	8.47% 11g	130g per day for Men 19-50 years
Sugars	30% 21.8g	12% 8.76g	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	3.35% 2.43g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 4.06g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.46% 0.045mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	2.4% 0.031mg	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	6.5% 26μg	6% 24μg	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	18.3% 16.5mg	33.4% 30mg	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	4.8% 0.72mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.4% 6.5μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.5% 15mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	8.13% 0.65mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	0.91% 0.021mg	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	2.43% 17mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Canned Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Red Frozen Raspberries versus 100 g of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Red Frozen Raspberries vs Canned Orange Juice:

• 100 grams of Sweetened Red Frozen Raspberries have 2.1 times more Vitamin B2, 3.6 times more Vitamin E and 65 times more Vitamin K than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 2.1 times more Vitamin B1 and 1.8 times more Vitamin C than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Canned Orange Juice provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Sweetened Red Frozen Raspberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetened Red Frozen Raspberries vs Canned Orange Juice:

• 100 grams of Sweetened Red Frozen Raspberries have 4.8 times more Copper, 6.5 times more Iron, 1.3 times more Magnesium and 31 times more Manganese than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 1.6 times more Potassium than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Canned Orange Juice contain similar levels of Phosphorus per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Sweetened Red Frozen Raspberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Red Frozen Raspberries have 2.2 times more Energy, 2.4 times more Carbohydrate, 2.5 times more Sugars and 14.7 times more Fiber than Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Sweetened Red Frozen Raspberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.