Comparing Nutrients in 7 ounces RaspberriesVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Raspberries

10%

82%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Raspberriesvs Valencia Oranges

3.56%103kcal

Energy

3.35%97kcal

103 kcalvs97 kcal

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

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1.33%1.3g

Fat

0.61%0.6g

1.3 gvs0.6 g

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

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0.12%0.038g

Saturated Fat

0.22%0.069g

0.038 gvs0.069 g

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

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15.6%0.25g

Omega 3

2%0.032g

0.25 gvs0.032 g

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

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2.9%0.49g

Omega 6

0.51%0.087g

0.49 gvs0.087 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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18.2%23.7g

Carbohydrate

18%23.6g

23.7 gvs23.6 g

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

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12%8.77g

Sugars

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

8.77 gvsNA g

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

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6.43%4.66g

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]

4.66 gvsNA g

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

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%3.7g

Glucose

3.7 gvsNA g

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

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%0.4g

Sucrose

0.4 gvsNA g

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

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34%13g

Fiber

13%4.96g

13 gvs4.96 g

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

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4.25%2.4g

Protein

3.7%2.06g

2.4 gvs2.06 g

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

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Vitamins

Raspberriesvs Valencia Oranges

0.44%3.97μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

3.97 μgvs24 μg

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

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5.3%0.064mg

Vitamin B1

14.4%0.17mg

Thiamine

0.064 mgvs0.17 mg

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

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5.8%0.075mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.075 mgvs0.079 mg

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

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7.4%1.2mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs0.54 mg

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

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13%0.65mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.65 mgvs0.5 mg

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

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8.4%0.11mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.11 mgvs0.13 mg

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

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22.7%6.8μg

Vitamin B7

Biotin

6.8 μgvsNA μg

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

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10.4%41.7μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

41.7 μgvs77.4 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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57.8%52mg

Vitamin C

107%96mg

Ascorbic acid

52 mgvs96 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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11.5%1.73mg

Vitamin E

Tocopherols and Tocotrienols

1.73 mgvsNA mg

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

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13%15.5μg

Vitamin K

Phytomenadione or phylloquinone

15.5 μgvsNA μg

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

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Minerals

Raspberriesvs Valencia Oranges

4.96%49.6mg

Calcium

7.94%79.4mg

49.6 mgvs79.4 mg

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

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20%0.18mg

Copper

8.16%0.073mg

0.18 mgvs0.073 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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17%1.37mg

Iron

2.23%0.18mg

1.37 mgvs0.18 mg

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

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10.4%43.7mg

Magnesium

4.72%20mg

43.7 mgvs20 mg

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

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58%1.33mg

Manganese

2%0.046mg

1.33 mgvs0.046 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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8.22%57.5mg

Phosphorus

4.8%33.7mg

57.5 mgvs33.7 mg

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

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8.8%300mg

Potassium

10.4%355mg

300 mgvs355 mg

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

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0.72%0.4μg

Selenium

0.4 μgvsNA μg

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

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0.13%2mg

Sodium

0%0mg

2 mgvs0 mg

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

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7.58%0.83mg

Zinc

1.1%0.12mg

0.83 mgvs0.12 mg

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

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4.6%170g

Water

4.63%171g

170 gvs171 g

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

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Lets compare vitamin content per 7 ounces of Raspberries vs Valencia Oranges:

Raw Raspberries have 2.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6 times more Vitamin A, 2.7 times more Vitamin B1, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Raspberries.
Both Raw Raspberries and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
Both Raw Raspberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raspberries vs Valencia Oranges:

Raw Raspberries have 2.4 times more Copper, 7.7 times more Iron, 2.2 times more Magnesium, 29.1 times more Manganese, 1.7 times more Phosphorus and 7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Calcium than Raw Raspberries.
Both Raw Raspberries and Raw Valencia Oranges have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Raspberries have 7.9 times more Omega 3, 5.7 times more Omega 6 and 2.6 times more Fiber than Raw Valencia Oranges.
Both Raw Raspberries and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
Both Raw Raspberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

RaspberriesVS Raspberries, canned, red, heavy syrup pack, solids and liquidsValencia OrangesVS Raspberries, canned, red, heavy syrup pack, solids and liquidsRaspberriesVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 7 ounces RaspberriesVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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