Comparing Nutrients in 1 pound Sweetened Red Frozen Raspberries VS Raspberries

Macros Ratio

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

Macro Nutrients

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Energy	16% 467kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	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	8.5% 0.14g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	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	91% 119g	41.7% 54g	130g per day for Men 19-50 years
Sugars	136% 99g	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	52.5% 20g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Raspberries	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	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	29.5% 118μg	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	83% 75mg	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	21.8% 3.27mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Calcium	6.8% 68mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	37% 2.95mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	11% 77mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.9% 330g	10.5% 389g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sweetened Red Frozen Raspberries versus 1 lb of Raspberries 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:

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

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

• 1 lb of Raw Raspberries contains 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 Sweetened Red Frozen Raspberries and Raspberries contain similar levels of Copper, Iron and Manganese per one pound.
• 1 pound of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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