Comparing Nutrients in 100 grams Seedless Raspberries Puree VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Seedless Raspberries Puree	Chilled Orange Juice	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.15% 8g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	8.33% 6.04g	11.5% 8.3g	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	4.2% 3.05g	3.08% 2.23g	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	% 2.8g	% 2.08g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 4g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	5.85% 0.076mg	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	7.25% 29μg	4.75% 19μg	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	7.1% 6.4mg	37.3% 33.6mg	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	10.3% 1.54mg	1.33% 0.2mg	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	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	4.67% 0.042mg	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	13.5% 1.08mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	1% 0.023mg	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	2.86% 20mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	5.24% 178mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	2.36% 87.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Chilled Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Seedless Raspberries Puree versus 100 g of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Seedless Raspberries Puree vs Chilled Orange Juice:

• 100 grams of Seedless Raspberries Puree have 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 7.7 times more Vitamin E than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 1.3 times more Vitamin B6 and 5.3 times more Vitamin C than Seedless Raspberries Puree.
• 100 grams of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• Both Seedless Raspberries Puree as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Seedless Raspberries Puree vs Chilled Orange Juice:

• 100 grams of Seedless Raspberries Puree have 1.6 times more Copper, 8.3 times more Iron, 1.4 times more Magnesium and 14.9 times more Manganese than Chilled Orange Juice.
• Both Seedless Raspberries Puree and Chilled Orange Juice contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Seedless Raspberries Puree as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Seedless Raspberries Puree have 6.7 times more Omega 3, 1.4 times more Fructose and 3 times more Fiber than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 1.4 times more Carbohydrate and 1.4 times more Sugars than Seedless Raspberries Puree.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Seedless Raspberries Puree as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.