Comparing Nutrients in 300 calories Seedless Raspberries Puree VS Raspberry Juice Concentrate

Weight per 300 calories

• Seedless Raspberries Puree: 732g
• Raspberry Juice Concentrate: 136g

Raspberry Juice Concentrate has 5.4 times more energy per unit of mass than Seedless Raspberries Puree, which is above average in comparison to other foods. Seedless Raspberries Puree having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Seedless Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.56% 6.37g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	0.072% 0.012g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	61% 44g	71.5% 52g	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	37.6% 27.3g	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	% 23.2g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.4g	g per day for Men 19-50 years
Fiber	17.3% 6.6g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	1.63% 14.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.3% 0.73mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	26% 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	53% 212μg	3.05% 12.2μg	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	57.5% 51.7mg	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	0.54% 0.081mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	10.2% 102mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	21% 0.19mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	276% 6.34mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	17.7% 656g	1.5% 56g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 17.4 times more Vitamin B9 and 138.3 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raspberry Juice Concentrate have similar amounts of Vitamin C per 300 kcal.
• Both Seedless Raspberries Puree as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Seedless Raspberries Puree vs Raspberry Juice Concentrate:

• Seedless Raspberries Puree have 2.7 times more Copper, 5 times more Iron and 11.7 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.3 times more Calcium, 1.4 times more Magnesium, 2.5 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raspberry Juice Concentrate have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seedless Raspberries Puree have 3.5 times more Fat, 84.4 times more Omega 3, 4.4 times more Fiber and 1.8 times more Protein than Raspberry Juice Concentrate.
• Both Seedless Raspberries Puree and Raspberry Juice Concentrate have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Seedless Raspberries Puree as well as Raspberry Juice Concentrate have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.