Comparing Nutrients in 300 calories Boiled Carrots VS Raspberries Puree

Weight per 300 calories

• Boiled Carrots: 857g
• Raspberries Puree: 546g

Raspberries Puree with Seeds have 1.6 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Boiled Carrots	Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	49.4% 35.8g	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	4.26% 3.1g	25% 18g	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	% 3.43g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 23g	% 1.15g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	61.7% 23.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	811% 7303μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	15.5% 0.2mg	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	30% 120μg	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.3% 31mg	88.5% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.83mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raspberries Puree	Recommended Dietary Allowance
Calcium	25.7% 257mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	160% 3.7mg	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	36.7% 257mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	21% 773g	12.7% 468g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Raspberries Puree:

• Boiled and Drained Carrots have 267.8 times more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B3, 6.5 times more Vitamin B6 and 2.1 times more Vitamin E than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raspberries Puree with Seeds have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Raspberries Puree:

• Boiled and Drained Carrots have 2 times more Calcium, 1.6 times more Phosphorus, 1.9 times more Potassium, 22.8 times more Sodium and 1.6 times more Water than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 3.2 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium and 2.8 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raspberries Puree with Seeds have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 4.6 times more Omega 6 than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 3.4 times more Fat, 17.8 times more Omega 3 and 5.8 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raspberries Puree with Seeds have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Carrots as well as Raspberries Puree with Seeds have insufficient amounts of Glucose and Sucrose in 300 kcal.