Comparing Nutrients in 1 kilogram Raspberries Puree VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Raspberries Puree	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	19% 550kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	90% 65.6g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 34.4g	g per day for Men 19-50 years
Fiber	113% 43g	87% 33g	38g per day for Men 19-50 years
Protein	19.6% 11g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	23% 230mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.2% 859g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries Puree versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Raspberries Puree has 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B5, 2.7 times more Vitamin B9 and 6.3 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 169.2 times more Vitamin A, 2.3 times more Vitamin B6 and 1.3 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 1 kilogram for Raspberries Puree vs Cooked Frozen Carrots:

• 1 kilogram of Raspberries Puree has 1.3 times more Iron, 2.3 times more Magnesium and 4 times more Manganese than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.5 times more Calcium and 14.8 times more Sodium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Cooked Frozen Carrots contain similar levels of Copper, Phosphorus, Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries Puree has 1.5 times more Carbohydrate, 1.6 times more Sugars, 11.8 times more Fructose and 1.3 times more Fiber than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.6 times more Omega 3 than Raspberries Puree with Seeds.
• 1 kilogram of Raspberries Puree provide inadequate amounts of Omega 3
• Both Raspberries Puree with Seeds as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.