Comparing Nutrients in 100 calories Sweetened Red Frozen Raspberries VS Rhubarb

Weight per 100 calories

• Sweetened Red Frozen Raspberries: 97g
• Rhubarb: 476g

Sweetened Red Frozen Raspberries have 4.9 times more energy per 100g than Rhubarb. It has average energy density when compared to other foods. Raw Rhubarb having very low energy density.

Which food has more nutrients per 100 calories - Sweetened Red Frozen Raspberries or Rhubarb?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Rhubarb	15%	8%	77%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.015% 0.005g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	1.82% 0.029g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	29% 21g	7.22% 5.24g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.2% 4.27g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.54% 0.033mg	8.8% 0.11mg	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	6.3% 25.2μg	8.33% 33.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.8% 16mg	42.3% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.66% 0.7mg	8.57% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.26% 6.3μg	116% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	11% 0.1mg	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	7.9% 0.63mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3% 12.6mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	40.6% 0.93mg	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	2.36% 16.5mg	9.52% 66.7mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	0.53% 0.29μg	9.52% 5.24μg	55μg per day for Men 19-50 years
Sodium	0.065% 0.97mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	12% 446g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweetened Red Frozen Raspberries vs Rhubarb:

• Raw Rhubarb contains 8.2 times more Vitamin A, 5.2 times more Vitamin B1, 3.3 times more Vitamin B2, 6.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9, 2.4 times more Vitamin C, 1.8 times more Vitamin E and 22.1 times more Vitamin K than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries as well as Raw Rhubarb have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweetened Red Frozen Raspberries vs Rhubarb:

• Raw Rhubarb contains 28.1 times more Calcium, 1.7 times more Iron, 4.5 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 12.4 times more Potassium, 18 times more Selenium, 19.6 times more Sodium, 2.7 times more Zinc and 6.3 times more Water than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Rhubarb have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Sweetened Red Frozen Raspberries have more Omega 3 and 4 times more Sugars than Raw Rhubarb.
• While Raw Rhubarb contains 8.2 times more Omega 6, 2 times more Fiber and 6.3 times more Protein than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Rhubarb have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Sweetened Red Frozen Raspberries as well as Raw Rhubarb have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.