Comparing Nutrients in 1 kilogram Raspberries Puree VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	19% 550kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	90% 65.6g	34.2% 25g	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	45.5% 33g	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	% 30.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	113% 43g	39.5% 15g	38g per day for Men 19-50 years
Protein	19.6% 11g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	86% 1.12mg	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	75% 300μg	22.5% 90μg	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	162% 146mg	30% 27mg	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	51.3% 7.7mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	116% 1.04mg	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	86.3% 6.9mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	196% 4.5mg	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	43% 300mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23.2% 859g	25% 930g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 4.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B5, 3.3 times more Vitamin B9 and 5.4 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 111.6 times more Vitamin A and 3 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Raspberries Puree vs Canned Carrots with Salt:

• Raspberries Puree with Seeds have 3.1 times more Magnesium, 1.5 times more Manganese and 1.3 times more Phosphorus than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 60.5 times more Sodium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Drained Canned Carrots with Salt have similar amounts of Calcium, Copper, Iron, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries Puree with Seeds have 2.2 times more Energy, 5.1 times more Fat, 2.5 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Sugars, 2.9 times more Fiber and 1.7 times more Protein than Drained Canned Carrots with Salt.
• Both Raspberries Puree with Seeds as well as Drained Canned Carrots with Salt have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.