Comparing Nutrients in 1 kilogram Raspberries VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Raspberries	Frozen Carrots	Recommended Dietary Allowance
Energy	18% 520kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	60.8% 79g	130g per day for Men 19-50 years
Sugars	61% 44.2g	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 2g	% 40.5g	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	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	36.7% 0.44mg	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	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Frozen Carrots	Recommended Dietary Allowance
Calcium	25% 250mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	82.2% 0.74mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	74.3% 1.7mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	23% 858g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Frozen Carrots per 1 kg

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

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

• 1 kilogram of Raspberries has 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B9, 10.5 times more Vitamin C and 1.5 times more Vitamin E than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 355 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 2.3 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Frozen Carrots provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raspberries vs Frozen Carrots:

• 1 kilogram of Raspberries has 1.2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 3.9 times more Manganese and 1.3 times more Zinc than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.4 times more Calcium, 1.6 times more Potassium and 68 times more Sodium than Raw Raspberries.
• Both Raspberries and Frozen Carrots contain similar levels of Phosphorus and Water per one kilogram.
• Both Raw Raspberries as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has 7.4 times more Omega 3, 1.5 times more Carbohydrate, 7.6 times more Fructose, 2 times more Fiber and 1.5 times more Protein than Frozen Carrots.
• Both Raspberries and Frozen Carrots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Raspberries as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.