Comparing Nutrients in 300 calories Seedless Raspberries Puree VS Boiled Carrots

Weight per 300 calories

• Seedless Raspberries Puree: 732g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Seedless Raspberries Puree or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.56% 6.37g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	54% 70.5g	130g per day for Men 19-50 years
Sugars	61% 44g	40.8% 29.6g	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	30.8% 22.3g	4.26% 3.1g	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	% 20.6g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 23g	g per day for Men 19-50 years
Fiber	17.3% 6.6g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.63% 14.6μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.3% 0.73mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	101% 1.3mg	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	53% 212μg	30% 120μg	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	52% 47mg	34.3% 31mg	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	75% 11.3mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Calcium	10.2% 102mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	99% 7.9mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	57.8% 1.33mg	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	21% 146mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	17.7% 656g	21% 773g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.9 times more Vitamin B2, 1.8 times more Vitamin B9, 1.5 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 499 times more Vitamin A, 1.5 times more Vitamin B3 and 3 times more Vitamin B6 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.

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

• Seedless Raspberries Puree have 3.4 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium and 1.9 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium, 1.8 times more Phosphorus, 1.6 times more Potassium, 17 times more Sodium and 1.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seedless Raspberries Puree have 4.1 times more Fat, 40.1 times more Omega 3, 1.5 times more Sugars and 7.2 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Omega 6 and 3.9 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Seedless Raspberries Puree as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 300 kcal.