Comparing Nutrients in 1 pound Raspberries VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Raspberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	8.13% 236kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	27% 35g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 15.6g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	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	132% 119mg	11.6% 10.4mg	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	26.3% 3.95mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	11.3% 113mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	18.8% 132mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Raspberries 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 vs Cooked Frozen Carrots:

• 1 pound of Raspberries has 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 11.4 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A, 1.5 times more Vitamin B6 and 1.7 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Cooked Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per one pound.
• 1 pound of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Raspberries has 1.3 times more Iron, 2 times more Magnesium and 4 times more Manganese than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.4 times more Calcium, 1.3 times more Potassium and 59 times more Sodium than Raw Raspberries.
• Both Raspberries and Cooked Frozen Carrots contain similar levels of Copper, Phosphorus, Zinc and Water per one pound.
• Both Raw Raspberries as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries has 2.9 times more Omega 3, 1.5 times more Carbohydrate, 8.4 times more Fructose, 2 times more Fiber and 2.1 times more Protein than Cooked Frozen Carrots.
• Both Raspberries and Cooked Frozen Carrots offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Raspberries as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.