Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Boiled Carrots

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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