Comparing Nutrients in 14 ounces Seedless Raspberries Puree VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Energy	5.6% 163kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	33% 24g	19% 13.7g	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	16.7% 12g	1.97% 1.43g	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	% 11g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 10.7g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.23% 4.05g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	46.7% 0.61mg	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	28.8% 115μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.7% 6.1mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	53.6% 4.3mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	26.7% 0.62mg	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	11.3% 79.4mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.62% 356g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Seedless Raspberries Puree vs Boiled Carrots:

• Seedless Raspberries Puree have 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9, 1.8 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A, 1.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Seedless Raspberries Puree.

Comparing minerals per 14 ounces for Seedless Raspberries Puree vs Boiled Carrots:

• Seedless Raspberries Puree have 4 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium and 2.2 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 1.5 times more Phosphorus, 1.4 times more Potassium and 14.5 times more Sodium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Seedless Raspberries Puree have 47 times more Omega 3, 1.8 times more Sugars, 8.5 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Seedless Raspberries Puree as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.