Comparing Nutrients in 14 ounces Raspberries Puree VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.53% 218kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	17% 22g	130g per day for Men 19-50 years
Sugars	36% 26g	13.6% 9.84g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	45% 17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	34% 0.44mg	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	29.8% 119μg	8.93% 35.7μg	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	64.4% 58mg	12% 10.7mg	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	20.4% 3.06mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	46% 0.41mg	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	34.2% 2.74mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	77.7% 1.8mg	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	17% 119mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raspberries Puree vs Canned Carrots with Salt:

• Raspberries Puree with Seeds have 4.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B5, 3.3 times more Vitamin B9 and 5.4 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 111.6 times more Vitamin A and 3 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin E per 14 oz.

Comparing minerals per 14 ounces for Raspberries Puree vs Canned Carrots with Salt:

• Raspberries Puree with Seeds have 3.1 times more Magnesium, 1.5 times more Manganese and 1.3 times more Phosphorus than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 60.5 times more Sodium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Drained Canned Carrots with Salt have similar amounts of Calcium, Copper, Iron, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raspberries Puree with Seeds have 2.2 times more Energy, 5.1 times more Fat, 2.5 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Sugars, 2.9 times more Fiber and 1.7 times more Protein than Drained Canned Carrots with Salt.
• Both Raspberries Puree with Seeds as well as Drained Canned Carrots with Salt have insufficient amounts of Omega 6, Glucose and Sucrose in 14 oz.