Comparing Nutrients in 1 kilogram Raspberries VS Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Rhubarb	15%	8%	77%

Macro Nutrients

	Raspberries	Rhubarb	Recommended Dietary Allowance
Energy	18% 520kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	5.82% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	35% 45.4g	130g per day for Men 19-50 years
Sugars	61% 44.2g	15% 11g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	21.4% 12g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Rhubarb	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	5.56% 50μg	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	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	18.5% 0.24mg	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	17.5% 70μg	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	89% 80mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Rhubarb	Recommended Dietary Allowance
Calcium	25% 250mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	23.3% 0.21mg	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	27.5% 2.2mg	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	85.2% 1.96mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23% 858g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Rhubarb per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raspberries vs Rhubarb:

• 1 kilogram of Raspberries has 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, 3 times more Vitamin B9, 3.3 times more Vitamin C and 3.2 times more Vitamin E than Rhubarb.
• While 1 kg of Raw Rhubarb contains 3.8 times more Vitamin K than Raw Raspberries.
• 1 kilogram of Rhubarb have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Raw Raspberries as well as Raw Rhubarb have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raspberries vs Rhubarb:

• 1 kilogram of Raspberries has 4.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus and 4.2 times more Zinc than Rhubarb.
• While 1 kg of Raw Rhubarb contains 3.4 times more Calcium, 1.9 times more Potassium and 5.5 times more Selenium than Raw Raspberries.
• Both Raspberries and Rhubarb contain similar levels of Water per one kilogram.
• 1 kilogram of Raspberries lack sufficient amounts of Selenium
• 1 kilogram of Rhubarb lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has more Omega 3, 2.6 times more Carbohydrate, 4 times more Sugars, 3.6 times more Fiber and 1.3 times more Protein than Rhubarb.
• 1 kilogram of Rhubarb provide inadequate amounts of Omega 3 and Protein
• Both Raw Raspberries as well as Raw Rhubarb provide inadequate amounts of Energy and Omega 6 in one kilogram.