Comparing Nutrients in 1 kilogram Seedless Raspberries Puree VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Energy	14% 410kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	73.7% 96g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	65.4% 47.4g	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	7.6% 5.5g	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	% 28g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 36g	g per day for Men 19-50 years
Fiber	23.7% 9g	73.7% 28g	38g per day for Men 19-50 years
Protein	18.2% 10g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.5% 290μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Calcium	14% 140mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.2% 897g	24% 883g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Vitamin B5 and Vitamin C per 1 kg.

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

• Seedless Raspberries Puree have 1.5 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium and 2.4 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 1.8 times more Phosphorus, 1.9 times more Potassium, 17.3 times more Sodium and 1.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seedless Raspberries Puree have 23.5 times more Omega 3, 1.3 times more Sugars and 5.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 3.1 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Seedless Raspberries Puree as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.