Comparing Nutrients in 1 kilogram Raspberries VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Raspberries	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	18% 520kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.65% 1.6g	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	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	201% 262g	130g per day for Men 19-50 years
Sugars	61% 44.2g	300% 218g	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	116% 44g	38g per day for Men 19-50 years
Protein	21.4% 12g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	26% 0.34mg	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	65% 260μg	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	183% 165mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	54% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	25% 250mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	117% 1.05mg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	283% 6.5mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23% 858g	19.7% 728g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Sweetened Red Frozen Raspberries per 1 kg

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

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

• 1 kilogram of Raspberries has 1.7 times more Vitamin B1, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin C and 1.2 times more Vitamin E than Sweetened Red Frozen Raspberries.
• Both Raspberries and Sweetened Red Frozen Raspberries provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin K per one kilogram.
• 1 kilogram of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Raspberries as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raspberries vs Sweetened Red Frozen Raspberries:

• 1 kilogram of Raspberries has 1.7 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Sweetened Red Frozen Raspberries.
• Both Raspberries and Sweetened Red Frozen Raspberries contain similar levels of Copper, Iron and Manganese per one kilogram.
• 1 kilogram of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc
• Both Raw Raspberries as well as Sweetened Red Frozen Raspberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has 4.2 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Sweetened Red Frozen Raspberries.
• While 1 kg of Sweetened Red Frozen Raspberries contains 2 times more Energy, 2.2 times more Carbohydrate and 4.9 times more Sugars than Raw Raspberries.
• 1 kilogram of Raspberries provide inadequate amounts of Energy
• 1 kilogram of Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3 and Protein
• Both Raw Raspberries as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 6 in one kilogram.