Comparing Nutrients in 1 kilogram Raspberries VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	18% 520kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	180% 234g	130g per day for Men 19-50 years
Sugars	61% 44.2g	277% 201g	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	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	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	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	32.3% 0.42mg	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	97% 87mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	25% 250mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	63.3% 0.57mg	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	52.5% 4.2mg	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	101% 2.33mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23% 858g	20.4% 753g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberries vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• Raw Raspberries have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 3 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raw Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raspberries vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• Raw Raspberries have 2.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raw Raspberries and Raspberries, canned, red, heavy syrup pack, solids and liquids have similar amounts of Water per 1 kg.
• Both Raw Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Raspberries have 5.5 times more Omega 3, 5.5 times more Omega 6, 2 times more Fiber and 1.4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 1.8 times more Energy, 2 times more Carbohydrate and 4.5 times more Sugars than Raw Raspberries.
• Both Raw Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.