Comparing Nutrients in 14 ounces Raspberries VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	7.1% 206kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	71.3% 93g	130g per day for Men 19-50 years
Sugars	24% 17.5g	110% 79.6g	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	13% 9.33g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45.4% 13.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	11% 43.7μg	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	116% 104mg	38.4% 34.5mg	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	23% 3.45mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	25% 0.23mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	40.2% 0.92mg	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	16.4% 115mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.2% 340g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raspberries vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• Raw Raspberries have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 3 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raw Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raspberries vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• Raw Raspberries have 2.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raw Raspberries and Raspberries, canned, red, heavy syrup pack, solids and liquids have similar amounts of Water per 14 oz.
• Both Raw Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Raspberries have 5.5 times more Omega 3, 5.5 times more Omega 6, 2 times more Fiber and 1.4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 1.8 times more Energy, 2 times more Carbohydrate and 4.5 times more Sugars than Raw Raspberries.
• Both Raw Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.