Comparing Nutrients in 1 kilogram Raspberries, canned, red, heavy syrup pack, solids and liquids VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	31.4% 910kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	201% 262g	130g per day for Men 19-50 years
Sugars	277% 201g	300% 218g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	116% 44g	38g per day for Men 19-50 years
Protein	15% 8.3g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	26% 0.34mg	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	27.5% 110μg	65% 260μg	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	97% 87mg	183% 165mg	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	39.3% 5.9mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	54% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	11% 110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	117% 1.05mg	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	52.5% 4.2mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	283% 6.5mg	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	13% 90mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	20.4% 753g	19.7% 728g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Sweetened Red Frozen Raspberries:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 1.5 times more Vitamin B2, 2.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Sweetened Red Frozen Raspberries have similar amounts of Vitamin B1, Vitamin E and Vitamin K per 1 kg.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Sweetened Red Frozen Raspberries:

• Sweetened Red Frozen Raspberries contain 1.4 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 2.8 times more Manganese and 1.9 times more Phosphorus than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Sweetened Red Frozen Raspberries have similar amounts of Magnesium, Potassium, Zinc and Water per 1 kg.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Sweetened Red Frozen Raspberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Red Frozen Raspberries contain 1.3 times more Omega 3 and 1.3 times more Fiber than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Sweetened Red Frozen Raspberries have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 kg.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Sweetened Red Frozen Raspberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.