Comparing Nutrients in 1 pound Seedless Raspberries Puree VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Energy	6.4% 186kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	21.6% 15.6g	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	19% 14g	2.25% 1.63g	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	% 12.7g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 12.2g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	53.4% 0.69mg	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	33% 132μg	16% 63.5μg	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	32.3% 29mg	18% 16.3mg	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	46.6% 7mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	61.2% 4.9mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	30.6% 0.7mg	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	13% 91mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Seedless Raspberries Puree vs Boiled Carrots:

• Seedless Raspberries Puree have 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9, 1.8 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A, 1.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Seedless Raspberries Puree.

Comparing minerals per 1 pound for Seedless Raspberries Puree vs Boiled Carrots:

• Seedless Raspberries Puree have 4 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium and 2.2 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 1.5 times more Phosphorus, 1.4 times more Potassium and 14.5 times more Sodium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Seedless Raspberries Puree have 47 times more Omega 3, 1.8 times more Sugars, 8.5 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Seedless Raspberries Puree as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.