Comparing Nutrients in 1 kilogram Raspberries VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Raspberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	18% 520kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 2g	% 34.4g	g per day for Men 19-50 years
Fiber	171% 65g	87% 33g	38g per day for Men 19-50 years
Protein	21.4% 12g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	291% 262mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58% 8.7mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	25% 250mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	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	41.4% 290mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23% 858g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries 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 vs Cooked Frozen Carrots:

• 1 kilogram of Raspberries has 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 11.4 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A, 1.5 times more Vitamin B6 and 1.7 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Cooked Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per one kilogram.
• 1 kilogram of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Raspberries has 1.3 times more Iron, 2 times more Magnesium and 4 times more Manganese than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.4 times more Calcium, 1.3 times more Potassium and 59 times more Sodium than Raw Raspberries.
• Both Raspberries and Cooked Frozen Carrots contain similar levels of Copper, Phosphorus, Zinc and Water per one kilogram.
• Both Raw Raspberries as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has 2.9 times more Omega 3, 1.5 times more Carbohydrate, 8.4 times more Fructose, 2 times more Fiber and 2.1 times more Protein than Cooked Frozen Carrots.
• Both Raspberries and Cooked Frozen Carrots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Raspberries as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.