Comparing Nutrients in 100 grams Raspberries Puree VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Energy	1.9% 55kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.26% 0.044g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	4.55% 3.3g	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	% 3.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	7.15% 0.093mg	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	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.13% 0.77mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.3% 23mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	6.33% 0.057mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	4.3% 30mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.22% 82.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raspberries Puree vs Oranges with Peel :

• Raspberries Puree with Seeds have 1.8 times more Vitamin B2 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.6 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B6 and 4.9 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Oranges with Peel have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Raspberries Puree vs Oranges with Peel :

• Raspberries Puree with Seeds have 1.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.8 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3 times more Calcium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Oranges with Peel have similar amounts of Iron, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raspberries Puree with Seeds have 3.2 times more Fat and 1.8 times more Omega 3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Carbohydrate than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Oranges with Peel have similar amounts of Energy, Fiber and Protein per 100 g.
• Both Raspberries Puree with Seeds as well as Raw Oranges with Peel have insufficient amounts of Omega 6, Glucose and Sucrose in 100 g.