Comparing Nutrients in 300 calories Seedless Raspberries Puree VS Raspberries Puree

Weight per 300 calories

• Seedless Raspberries Puree: 732g
• Raspberries Puree: 546g

Raspberries Puree with Seeds have 1.3 times more energy per unit of mass than Seedless Raspberries Puree, which is low in comparison to other foods. Seedless Raspberries Puree having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Seedless Raspberries Puree	Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.56% 6.37g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	61% 44g	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	30.8% 22.3g	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	% 20.6g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.15g	g per day for Men 19-50 years
Fiber	17.3% 6.6g	61.7% 23.5g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	1.63% 14.6μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.3% 0.73mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	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	53% 212μg	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	88.5% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	75% 11.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Raspberries Puree	Recommended Dietary Allowance
Calcium	10.2% 102mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	52% 0.47mg	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	99% 7.9mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	21% 146mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	17.7% 656g	12.7% 468g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.7 times more Vitamin E than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.9 times more Vitamin A and 1.7 times more Vitamin C than Seedless Raspberries Puree.

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

• Seedless Raspberries Puree have 2.1 times more Iron and 1.4 times more Water than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.5 times more Manganese and 1.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raspberries Puree with Seeds have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seedless Raspberries Puree have 1.2 times more Fat, 2.3 times more Omega 3, 1.2 times more Sugars, 1.2 times more Fructose and 1.2 times more Protein than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 3.6 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raspberries Puree with Seeds have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Seedless Raspberries Puree as well as Raspberries Puree with Seeds have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.