Comparing Nutrients in 500 calories Frozen RaspberriesVS Oranges

Weight per 500 calories

Frozen Raspberries

893g

Oranges

1064g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Frozen Raspberries or Oranges?

Macros Ratio

Protein Fat Carbs

Frozen Raspberries

12%

81%

Oranges

91%

500 kcal ▼

Macro Nutrients

Frozen Raspberriesvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.46%7.23g

Fat

1.3%1.28g

7.23 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.57g

Saturated Fat

0.5%0.16g

0.57 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.6%0.17g

Omega 3

4.65%0.074g

0.17 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.79%0.13g

Omega 6

1.13%0.19g

0.13 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86%112g

Carbohydrate

96%125g

112 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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80.5%58.4g

Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

58.4 gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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40%29g

Fructose

≤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]

29 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%25.6g

Glucose

25.6 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.93g

Sucrose

3.93 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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101%38.4g

Fiber

67%25.5g

38.4 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.3%10.3g

Protein

18%10g

10.3 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Raspberriesvs Oranges

3.97%35.7μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

35.7 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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66.2%0.79mg

Vitamin B1

77%0.93mg

Thiamine

0.79 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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68.7%0.89mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.89 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.7%6.03mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

6.03 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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71.8%3.6mg

Vitamin B5

53%2.66mg

Pantothenic acid

3.6 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.6%0.55mg

Vitamin B6

49%0.64mg

Pyridoxine

0.55 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

250 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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175%157mg

Vitamin C

629%566mg

Ascorbic acid

157 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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44.6%6.7mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

6.7 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Raspberriesvs Oranges

21.4%214mg

Calcium

42.6%426mg

214 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89.3%0.8mg

Copper

53%0.48mg

0.8 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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85%6.8mg

Iron

13.3%1.06mg

6.8 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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49%205mg

Magnesium

25.3%106mg

205 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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237%5.45mg

Manganese

11.6%0.27mg

5.45 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38.3%268mg

Phosphorus

21.3%149mg

268 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48.3%1643mg

Potassium

56.6%1926mg

1643 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

9.67%5.3μg

NA μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.4%35.7mg

Sodium

0%0mg

35.7 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25%2.77mg

Zinc

6.77%0.74mg

2.77 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.5%759g

Water

25%923g

759 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Frozen Raspberries vs Oranges:

Red Frozen Raspberries have 2.1 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.5 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 3.3 times more Vitamin A, 1.3 times more Vitamin B9 and 3.6 times more Vitamin C than Red Frozen Raspberries.
Both Red Frozen Raspberries and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
Both Red Frozen Raspberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Raspberries vs Oranges:

Red Frozen Raspberries have 1.7 times more Copper, 6.4 times more Iron, 1.9 times more Magnesium, 20.5 times more Manganese, 1.8 times more Phosphorus and 3.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 2 times more Calcium than Red Frozen Raspberries.
Both Red Frozen Raspberries and Raw Oranges have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Red Frozen Raspberries have 5.7 times more Fat, 2.3 times more Omega 3 and 1.5 times more Fiber than Raw Oranges.
While Raw Oranges contain 1.7 times more Sugars than Red Frozen Raspberries.
Both Red Frozen Raspberries and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Red Frozen Raspberries as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen RaspberriesVS Canned With Sucralose Guava NectarOrangesVS Canned With Sucralose Guava NectarFrozen RaspberriesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Frozen RaspberriesVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Raspberries or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: