Comparing Nutrients in 1 kilogram Raspberry Juice Concentrate VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Raspberry Juice Concentrate	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	76.2% 2210kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	527% 382g	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	277% 201g	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	% 171g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 34.4g	g per day for Men 19-50 years
Fiber	29% 11g	87% 33g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 39mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	540% 27mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	97% 970mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	145% 11.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	2030% 46.7mg	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	143% 1000mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	346% 11780mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	11% 412g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberry Juice Concentrate VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberry Juice Concentrate 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 Raspberry Juice Concentrate vs Cooked Frozen Carrots:

• 1 kilogram of Raspberry Juice Concentrate has 8.3 times more Vitamin B1, 9.2 times more Vitamin B2, 9.4 times more Vitamin B3, 15.5 times more Vitamin B5, 3 times more Vitamin B6 and 16.6 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A and 16.8 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Cooked Frozen Carrots provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E

Comparing minerals per 1 kilogram for Raspberry Juice Concentrate vs Cooked Frozen Carrots:

• 1 kilogram of Raspberry Juice Concentrate has 2.8 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 10.2 times more Magnesium, 28 times more Manganese, 3.2 times more Phosphorus, 6.1 times more Potassium and 3.7 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 5.9 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberry Juice Concentrate has 6 times more Energy, 6.9 times more Carbohydrate, 9.4 times more Sugars, 71.8 times more Fructose and 5.2 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 14.7 times more Omega 3 and 3 times more Fiber than Raspberry Juice Concentrate.
• 1 kilogram of Raspberry Juice Concentrate provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raspberry Juice Concentrate as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.