Comparing Nutrients in 1 kilogram Raspberries Puree VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Raspberries Puree	Carrots	Recommended Dietary Allowance
Energy	19% 550kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	73.7% 96g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	45.5% 33g	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	% 30.5g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 36g	g per day for Men 19-50 years
Fiber	113% 43g	73.7% 28g	38g per day for Men 19-50 years
Protein	19.6% 11g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Carrots	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	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	28.5% 0.37mg	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	75% 300μg	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	162% 146mg	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	51.3% 7.7mg	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

	Raspberries Puree	Carrots	Recommended Dietary Allowance
Calcium	23% 230mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	86.3% 6.9mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	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	43% 300mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	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	28% 3.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.2% 859g	24% 883g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 167 times more Vitamin A, 2.1 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Carrots have similar amounts of Vitamin B5 and Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Raspberries Puree vs Carrots:

• Raspberries Puree with Seeds have 1.9 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 1.6 times more Potassium and 17.3 times more Sodium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Carrots have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries Puree with Seeds have 1.3 times more Energy, 4 times more Fat, 14 times more Omega 3, 1.2 times more Carbohydrate, 1.4 times more Sugars, 6 times more Fructose and 1.5 times more Fiber than Raw Carrots.
• Both Raspberries Puree with Seeds and Raw Carrots have similar amounts of Protein per 1 kg.
• Both Raspberries Puree with Seeds as well as Raw Carrots have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.