Comparing Nutrients in 1 kilogram Boiled Carrots VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Boiled Carrots	Raspberries Puree	Recommended Dietary Allowance
Energy	12% 350kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.76% 0.3g	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	88.5% 115g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	90% 65.6g	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	4.97% 3.6g	45.5% 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	% 4g	% 30.5g	g per day for Men 19-50 years
Sucrose	% 27g	% 2.1g	g per day for Men 19-50 years
Fiber	79% 30g	113% 43g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	947% 8520μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	28.8% 4.6mg	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	28.5% 0.37mg	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	75% 300μg	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	162% 146mg	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	51.3% 7.7mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	30% 300mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	96% 0.86mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	294% 6.76mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	57.4% 1950mg	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	28% 3.1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.2% 859g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Raspberries Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Carrots has 170.4 times more Vitamin A, 1.4 times more Vitamin B3, 4.1 times more Vitamin B6 and 1.3 times more Vitamin E than Raspberries Puree.
• While 1 kg of Raspberries Puree with Seeds contains 2 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Raspberries Puree provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Raspberries Puree have insufficient amounts of Vitamin A

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

• 1 kilogram of Boiled Carrots has 1.3 times more Calcium, 1.2 times more Potassium and 14.5 times more Sodium than Raspberries Puree.
• While 1 kg of Raspberries Puree with Seeds contains 5.1 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 4.4 times more Manganese and 1.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Raspberries Puree contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raspberries Puree with Seeds contains 1.4 times more Carbohydrate, 1.9 times more Sugars, 9.2 times more Fructose and 1.4 times more Fiber than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raspberries Puree with Seeds provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.