Comparing Nutrients in 100 calories Raspberries Puree VS Raspberry Juice Concentrate

Weight per 100 calories

• Raspberries Puree: 182g
• Raspberry Juice Concentrate: 45.2g

Raspberry Juice Concentrate has 4 times more energy per unit of mass than Raspberries Puree with Seeds, which is above average in comparison to other foods. Raspberries Puree having low energy density.

Which food has more nutrients per 100 calories - Raspberries Puree or Raspberry Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.079% 0.025g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.085% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18.5% 24g	130g per day for Men 19-50 years
Sugars	16.5% 12g	24% 17.3g	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	8.28% 6g	12.5% 9.1g	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	% 5.55g	% 7.74g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 0.47g	g per day for Men 19-50 years
Fiber	20.6% 7.8g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.46% 1.38g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.23% 0.84mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.17% 0.067mg	8.7% 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	13.6% 54.5μg	1% 4.07μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.5% 26.5mg	19% 17.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.33% 1.4mg	0.18% 0.027mg	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

	Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	4.2% 42mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	6.94% 0.062mg	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	15.7% 1.25mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	12% 50.7mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	92% 2.1mg	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	7.8% 54.5mg	6.46% 45.2mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.48% 7.27mg	0.3% 4.52mg	1500mg per day for Men 19-50 years
Zinc	5.12% 0.56mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	4.22% 156g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Raspberries Puree vs Raspberry Juice Concentrate:

• Raspberries Puree with Seeds have more Vitamin A, 1.3 times more Vitamin B1, 13.4 times more Vitamin B9, 1.5 times more Vitamin C and 51.6 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raspberry Juice Concentrate have similar amounts of Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Raspberries Puree vs Raspberry Juice Concentrate:

• Raspberries Puree with Seeds have 2.5 times more Copper, 2.4 times more Iron, 1.2 times more Phosphorus and 8.4 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.7 times more Manganese and 1.5 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raspberry Juice Concentrate have similar amounts of Calcium, Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raspberries Puree with Seeds have 2.9 times more Fat, 37.5 times more Omega 3, 15.7 times more Fiber and 1.5 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.4 times more Sugars and 1.5 times more Fructose than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raspberry Juice Concentrate have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raspberries Puree with Seeds as well as Raspberry Juice Concentrate have insufficient amounts of Omega 6, Glucose and Sucrose in 100 kcal.