Comparing Nutrients in 300 calories Raspberries Puree VS Canned Carrots with Salt

Weight per 300 calories

• Raspberries Puree: 546g
• Canned Carrots with Salt: 1200g

Raspberries Puree have 2.2 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Raspberries Puree or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.45% 5.3g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	51% 66.5g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	41% 29.8g	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	25% 18g	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	61.7% 23.5g	47.4% 18g	38g per day for Men 19-50 years
Protein	10.7% 6g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.03% 27.3μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.8% 0.49mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	103% 1.34mg	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	41% 164μg	27% 108μg	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	88.5% 79.6mg	36% 32.4mg	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	28% 4.2mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	12.5% 125mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	139% 1.25mg	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	47% 3.76mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	235% 5.4mg	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	23.4% 164mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	NA	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.45% 22mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	12.7% 468g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raspberries Puree vs Canned Carrots with Salt:

• Raspberries Puree with Seeds have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.5 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 245.5 times more Vitamin A, 2.6 times more Vitamin B3, 6.7 times more Vitamin B6 and 2.1 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Raspberries Puree vs Canned Carrots with Salt:

• Raspberries Puree with Seeds have 1.4 times more Magnesium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Calcium, 2.7 times more Copper, 2 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 133.1 times more Sodium, 1.8 times more Zinc and 2.4 times more Water than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 300 calories:

• Raspberries Puree with Seeds have 2.3 times more Fat, 1.2 times more Sugars and 1.3 times more Fiber than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.8 times more Omega 6 and 1.3 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Raspberries Puree with Seeds as well as Drained Canned Carrots with Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.