Comparing Nutrients in 14 ounces Rhubarb VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Rhubarb	15%	8%	77%
Raspberries	8%	10%	82%

Macro Nutrients

	Rhubarb	Raspberries	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	24% 17.5g	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	13% 9.33g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	19% 7.14g	68% 25.8g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Rhubarb	Raspberries	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	45.4% 13.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	21% 83.3μg	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	35.3% 31.8mg	116% 104mg	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	7.14% 1.07mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb	Raspberries	Recommended Dietary Allowance
Calcium	34% 341mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	39.7% 0.36mg	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	11% 0.87mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	116% 2.66mg	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	7.94% 55.6mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	10% 372g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Rhubarb VS Raspberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Rhubarb versus 14 oz of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Rhubarb have 3.8 times more Vitamin K than Raspberries.
• While 14 oz of Raw Raspberries contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, 3 times more Vitamin B9, 3.3 times more Vitamin C and 3.2 times more Vitamin E than Raw Rhubarb.
• 14 ounces of Rhubarb have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Raw Rhubarb as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rhubarb vs Raspberries:

• 14 ounces of Rhubarb have 3.4 times more Calcium, 1.9 times more Potassium and 5.5 times more Selenium than Raspberries.
• While 14 oz of Raw Raspberries contain 4.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus and 4.2 times more Zinc than Raw Rhubarb.
• Both Rhubarb and Raspberries contain similar levels of Water per 14 ounces.
• 14 ounces of Rhubarb lack sufficient amounts of Zinc
• 14 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Raspberries contain more Omega 3, 2.6 times more Carbohydrate, 4 times more Sugars, 3.6 times more Fiber and 1.3 times more Protein than Raw Rhubarb.
• 14 ounces of Rhubarb provide inadequate amounts of Omega 3 and Protein
• Both Raw Rhubarb as well as Raw Raspberries provide inadequate amounts of Energy and Omega 6 in 14 ounces.