Comparing Nutrients in 1 kilogram Boiled Carrots VS Seedless Raspberries Puree

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	12% 350kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	61.5% 80g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	83.3% 60.4g	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	4.97% 3.6g	42% 30.5g	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	% 4g	% 28g	g per day for Men 19-50 years
Sucrose	% 27g	% 1.8g	g per day for Men 19-50 years
Fiber	79% 30g	23.7% 9g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	947% 8520μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	46% 0.6mg	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	35% 140μg	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	71% 64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	103% 15.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	30% 300mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	149% 3.43mg	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	43% 300mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.2% 897g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Seedless Raspberries Puree:

• Boiled and Drained Carrots have 426 times more Vitamin A, 1.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 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.

Comparing minerals per 1 kilogram for Boiled Carrots vs Seedless Raspberries Puree:

• Boiled and Drained Carrots have 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.
• While Seedless Raspberries Puree contain 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.
• Both Boiled and Drained Carrots and Seedless Raspberries Puree have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 3.3 times more Fiber than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 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.
• Both Boiled and Drained Carrots and Seedless Raspberries Puree have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled and Drained Carrots as well as Seedless Raspberries Puree have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.