Comparing Nutrients in 100 grams Raspberry Juice Concentrate VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raspberry Juice Concentrate	Valencia Oranges	Recommended Dietary Allowance
Energy	7.62% 221kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	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	41% 53g	9.15% 12g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	27.7% 20g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	4.85% 0.063mg	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	2.25% 9μg	9.75% 39μg	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	42.3% 38mg	54% 48.5mg	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	0.4% 0.06mg	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

	Raspberry Juice Concentrate	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.7% 97mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	4.1% 0.037mg	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	14.5% 1.16mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	14.3% 100mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	34.6% 1178mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.1% 41g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raspberry Juice Concentrate vs Valencia Oranges:

• Raspberry Juice Concentrate has 2.9 times more Vitamin B1, 8.5 times more Vitamin B2, 14.2 times more Vitamin B3, 10.8 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raspberry Juice Concentrate.

Comparing minerals per 100 grams for Raspberry Juice Concentrate vs Valencia Oranges:

• Raspberry Juice Concentrate has 2.4 times more Calcium, 3.7 times more Copper, 12.9 times more Iron, 11.2 times more Magnesium, 203 times more Manganese, 5.9 times more Phosphorus, 6.6 times more Potassium and 21.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 100 grams:

• Raspberry Juice Concentrate has 4.5 times more Energy, 4.5 times more Fat, 4.5 times more Carbohydrate and 2.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.3 times more Omega 3 and 2.3 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Glucose and Sucrose in 100 g.