Comparing Nutrients in 100 grams Raspberries Puree VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.9% 55kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.85% 11.5g	8% 10.4g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	11.6% 8.4g	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	4.55% 3.3g	2.92% 2.12g	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	% 3.05g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 4.14g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	3.08% 0.04mg	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	7.5% 30μg	7.5% 30μg	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	16.2% 14.6mg	55.6% 50mg	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	5.13% 0.77mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	4.9% 0.044mg	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	8.63% 0.69mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	0.61% 0.014mg	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	4.3% 30mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	5.9% 200mg	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	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Fresh Orange juice per 100 g

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

Lets compare vitamin content per 100 grams of Raspberries Puree vs Fresh Orange juice:

• 100 grams of Raspberries Puree have 3 times more Vitamin B2, 1.6 times more Vitamin B5 and 19.3 times more Vitamin E than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 3.4 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree and Fresh Orange juice provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Raspberries Puree with Seeds as well as Raw Orange juice have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Raspberries Puree vs Fresh Orange juice:

• 100 grams of Raspberries Puree have 2.1 times more Calcium, 2 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 48.3 times more Manganese, 1.8 times more Phosphorus and 6.2 times more Zinc than Fresh Orange juice.
• Both Raspberries Puree and Fresh Orange juice contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raspberries Puree have 1.6 times more Fructose and 21.5 times more Fiber than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 1.3 times more Sugars than Raspberries Puree with Seeds.
• Both Raspberries Puree and Fresh Orange juice offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raspberries Puree with Seeds as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.