Comparing Nutrients in 1 pound Raspberries Puree VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Raspberries Puree	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	8.6% 249kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	27% 35g	130g per day for Men 19-50 years
Sugars	41% 29.8g	25.5% 18.5g	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	20.6% 15g	1.75% 1.27g	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	% 14g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 15.6g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	8.9% 5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	29.3% 0.38mg	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	34% 136μg	12.5% 50μg	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	73.6% 66.2mg	11.6% 10.4mg	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	23.3% 3.5mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	10.4% 104mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	41.3% 0.37mg	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	39% 3.13mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	33% 0.76mg	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	19.4% 136mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Raspberries Puree versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raspberries Puree vs Cooked Frozen Carrots:

• 1 pound of Raspberries Puree has 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B5, 2.7 times more Vitamin B9 and 6.3 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 169.2 times more Vitamin A, 2.3 times more Vitamin B6 and 1.3 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 1 pound for Raspberries Puree vs Cooked Frozen Carrots:

• 1 pound of Raspberries Puree has 1.3 times more Iron, 2.3 times more Magnesium and 4 times more Manganese than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.5 times more Calcium and 14.8 times more Sodium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Cooked Frozen Carrots contain similar levels of Copper, Phosphorus, Potassium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries Puree has 1.5 times more Carbohydrate, 1.6 times more Sugars, 11.8 times more Fructose and 1.3 times more Fiber than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.6 times more Omega 3 than Raspberries Puree with Seeds.
• 1 pound of Raspberries Puree provide inadequate amounts of Omega 3
• Both Raspberries Puree with Seeds as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one pound.