Comparing Nutrients in 300 calories Seedless Raspberries Puree VS Carrots

Weight per 300 calories

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

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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.56% 6.37g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	4.3% 0.73g	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% 70g	130g per day for Men 19-50 years
Sugars	61% 44g	48% 34.7g	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	30.8% 22.3g	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 26.3g	g per day for Men 19-50 years
Fiber	17.3% 6.6g	54% 20.5g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Vitamin A	1.63% 14.6μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.3% 0.73mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53% 212μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Calcium	10.2% 102mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	17.7% 656g	17.5% 646g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Vitamin B5 and Vitamin C per 300 kcal.

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

• Seedless Raspberries Puree have 1.5 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium and 2.4 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 1.8 times more Phosphorus, 1.9 times more Potassium, 17.3 times more Sodium and 1.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seedless Raspberries Puree have 3.6 times more Fat, 23.5 times more Omega 3, 1.3 times more Sugars and 5.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.3 times more Omega 6 and 3.1 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Seedless Raspberries Puree as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 300 kcal.