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

Macros Ratio

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

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Energy	14.2% 413kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.64% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	41.7% 54g	130g per day for Men 19-50 years
Sugars	126% 91g	27.7% 20g	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	NA	14.7% 10.7g	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	NA	% 8.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	39.4% 15g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52% 15.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	24% 95μg	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	44% 39.5mg	132% 119mg	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	18% 2.68mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Calcium	5% 50mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	45.4% 0.41mg	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	24% 1.9mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	132% 3.04mg	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	5.83% 41mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	12.5% 426mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.23% 342g	10.5% 389g	3700g per day for Men 19-50 years

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

• Raw Raspberries contain 1.6 times more Vitamin B1, 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 Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Raspberries have similar amounts of Vitamin B2 per 1 lb.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Raspberries contain 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 Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Raspberries have similar amounts of Water per 1 lb.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

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