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

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Raspberries	8%	10%	82%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Energy	31.4% 910kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	92% 119g	130g per day for Men 19-50 years
Sugars	277% 201g	61% 44.2g	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	32.4% 23.5g	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	NA	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	87% 33g	171% 65g	38g per day for Men 19-50 years
Protein	15% 8.3g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	52.5% 210μg	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	291% 262mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Calcium	11% 110mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	100% 0.9mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	291% 6.7mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.64% 2μg	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	38% 4.2mg	11mg per day for Men 19-50 years
Water	20.4% 753g	23% 858g	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 Raspberries:

• Raw Raspberries contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 3 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Raspberries have similar amounts of Vitamin B2 per 1 kg.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw 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 Raspberries:

• Raw Raspberries contain 2.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Raspberries have similar amounts of Water per 1 kg.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.8 times more Energy, 2 times more Carbohydrate and 4.5 times more Sugars than Raw Raspberries.
• While Raw Raspberries contain 5.5 times more Omega 3, 5.5 times more Omega 6, 2 times more Fiber and 1.4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.