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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	16% 467kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	81.5% 106g	130g per day for Men 19-50 years
Sugars	136% 99g	126% 91g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.5% 20g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	14.7% 0.19mg	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	29.5% 118μg	12.5% 50μg	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	83% 75mg	44% 39.5mg	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	21.8% 3.27mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.8% 68mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	28.7% 0.26mg	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	37% 2.95mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	46% 1.06mg	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	11% 77mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	8.9% 330g	9.23% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Red Frozen Raspberries versus 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Sweetened Red Frozen Raspberries has 1.5 times more Vitamin B2, 2.4 times more Vitamin B9, 1.9 times more Vitamin C, 1.2 times more Vitamin E and 1.3 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raspberries, canned, red, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B3
• Both Sweetened Red Frozen Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sweetened Red Frozen Raspberries has 1.8 times more Copper, 1.5 times more Iron, 2.8 times more Manganese, 1.9 times more Phosphorus and 1.2 times more Potassium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Sweetened Red Frozen Raspberries and Raspberries, canned, red, heavy syrup pack, solids and liquids contain similar levels of Magnesium per one pound.
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Sweetened Red Frozen Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Red Frozen Raspberries has 1.3 times more Fiber than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Sweetened Red Frozen Raspberries and Raspberries, canned, red, heavy syrup pack, solids and liquids offer comparable quantities of Energy, Carbohydrate and Sugars per one pound.
• Both Sweetened Red Frozen Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.