Comparing Nutrients in 1 kilogram Carrots VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Carrots	Raspberries Puree	Recommended Dietary Allowance
Energy	14% 410kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	88.5% 115g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	% 30.5g	g per day for Men 19-50 years
Sucrose	% 36g	% 2.1g	g per day for Men 19-50 years
Fiber	73.7% 28g	113% 43g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Carrots	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	928% 8350μg	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	44.6% 0.58mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Raspberries Puree	Recommended Dietary Allowance
Calcium	33% 330mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	46% 690mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24% 883g	23.2% 859g	3700g per day for Men 19-50 years

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

• Raw Carrots have 167 times more Vitamin A, 2.1 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raspberries Puree with Seeds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Raspberries Puree:

• Raw Carrots have 1.4 times more Calcium, 1.6 times more Potassium and 17.3 times more Sodium than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.9 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raspberries Puree with Seeds have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries Puree with Seeds contain 1.3 times more Energy, 4 times more Fat, 14 times more Omega 3, 1.4 times more Sugars, 6 times more Fructose and 1.5 times more Fiber than Raw Carrots.
• Both Raw Carrots and Raspberries Puree with Seeds have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Raw Carrots as well as Raspberries Puree with Seeds have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.