First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Oranges | Raspberries |
| Nutrient | oranges | raspberries |
| Protein | 4g | 4g |
| Carbohydrate | 51g | 45g |
| Fiber | 9g | 24g |
| Fat | 1g | 2g |
| Monounsat. Fat | 0g | 2g |
| Polyunsat. Fat | 0g | 1g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | oranges | raspberries |
| Choline | 8% | 8% |
| Vitamin A | 8% | 1% |
| Vitamin C | 322% | 114% |
| Vitamin E | 5% | 15% |
| Vitamin K | 0% | 27% |
Oranges have significantly more Vitamins A, C than raspberries. Raspberries have significantly more Vitamins E, K than oranges. Oranges are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Calcium. Oranges are an excellent source of Vitamin C. Raspberries are a good source of Vitamin K, Riboflavin, Niacin, Vitamin B6, Magnesium, Calcium, Phosphorus, Iron. Raspberries are an excellent source of Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | oranges | raspberries |
| Vitamin B1 | 28% | 6% |
| Vitamin B2 | 19% | 24% |
| Vitamin B3 | 15% | 28% |
| Vitamin B5 | 21% | 19% |
| Vitamin B6 | 29% | 30% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | oranges | raspberries |
| Sodium | 0% | 1% |
| Potasium | 19% | 16% |
| Calcium | 35% | 23% |
| Magnesium | 13% | 24% |
| Phosphorus | 16% | 23% |
| Iron | 9% | 34% |
| Manganese | 5% | 52% |
| Selenium | 0% | 0% |
| Copper | 16% | 31% |
| Zinc | 3% | 16% |