Comparing Nutrients in 300 calories Sweetened Red Frozen Raspberries VS Rhubarb

Weight per 300 calories

• Sweetened Red Frozen Raspberries: 291g
• Rhubarb: 1429g

Sweetened Red Frozen Raspberries have 4.9 times more energy per 100g than Rhubarb. It has average energy density when compared to other foods. Raw Rhubarb having very low energy density.

Which food has more nutrients per 300 calories - Sweetened Red Frozen Raspberries or Rhubarb?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Rhubarb	15%	8%	77%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.046% 0.015g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	50% 65g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	21.7% 15.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.7% 13g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Vitamin A	0.97% 8.74μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.74% 0.44mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	26.4% 0.34mg	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	19% 75.7μg	25% 100μg	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	53.4% 48mg	127% 114mg	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	14% 2.1mg	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.8% 19μg	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	123% 1229mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	33.3% 0.3mg	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	23.7% 1.9mg	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	9% 38mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	122% 2.8mg	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	7.07% 49.5mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	9.77% 332mg	121% 4114mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.87μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.9mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	5.73% 212g	36% 1337g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Red Frozen Raspberries vs Rhubarb:

• Raw Rhubarb contains 8.2 times more Vitamin A, 5.2 times more Vitamin B1, 3.3 times more Vitamin B2, 6.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9, 2.4 times more Vitamin C, 1.8 times more Vitamin E and 22.1 times more Vitamin K than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries as well as Raw Rhubarb have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Red Frozen Raspberries vs Rhubarb:

• Raw Rhubarb contains 28.1 times more Calcium, 1.7 times more Iron, 4.5 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 12.4 times more Potassium, 18 times more Selenium, 19.6 times more Sodium, 2.7 times more Zinc and 6.3 times more Water than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Rhubarb have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweetened Red Frozen Raspberries have more Omega 3 and 4 times more Sugars than Raw Rhubarb.
• While Raw Rhubarb contains 8.2 times more Omega 6, 2 times more Fiber and 6.3 times more Protein than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Rhubarb have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Sweetened Red Frozen Raspberries as well as Raw Rhubarb have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.