Comparing Nutrients in 14 ounces Sweetened Red Frozen Raspberries VS 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	14% 409kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	14% 18g	130g per day for Men 19-50 years
Sugars	119% 86.4g	6.02% 4.37g	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	46% 17.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	7.33% 0.095mg	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	25.8% 103μg	6.95% 27.8μg	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	72.8% 65.5mg	35.3% 31.8mg	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	19% 2.86mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	9.26% 0.083mg	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	32.2% 2.58mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	34% 0.78mg	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	9.64% 67.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	7.8% 289g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Red Frozen Raspberries vs Rhubarb:

• Sweetened Red Frozen Raspberries have 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9, 2.1 times more Vitamin C and 2.7 times more Vitamin E than Raw Rhubarb.
• While Raw Rhubarb contains 1.3 times more Vitamin B3 and 4.5 times more Vitamin K than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Rhubarb have similar amounts of Vitamin B1 per 14 oz.
• Both Sweetened Red Frozen Raspberries as well as Raw Rhubarb have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Red Frozen Raspberries vs Rhubarb:

• Sweetened Red Frozen Raspberries have 5 times more Copper, 3 times more Iron, 3.3 times more Manganese, 1.2 times more Phosphorus and 1.8 times more Zinc than Raw Rhubarb.
• While Raw Rhubarb contains 5.7 times more Calcium, 2.5 times more Potassium, 3.7 times more Selenium and 1.3 times more Water than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Rhubarb have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Red Frozen Raspberries have 4.9 times more Energy, more Omega 3, 5.8 times more Carbohydrate, 19.8 times more Sugars and 2.4 times more Fiber than Raw Rhubarb.
• While Raw Rhubarb contains 1.3 times more Protein than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries as well as Raw Rhubarb have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.