Comparing Nutrients in 300 calories Raspberries VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Weight per 300 calories

• Raspberries: 577g
• Raspberries, canned, red, heavy syrup pack, solids and liquids: 330g

Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.8 times more energy per unit of mass than Raw Raspberries, which is average in comparison to other foods. Raspberries having low energy density.

Which food has more nutrients per 300 calories - Raspberries or Raspberries, canned, red, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.052% 0.016g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	4.74% 0.076g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	59.2% 77g	130g per day for Men 19-50 years
Sugars	35% 25.5g	91% 66g	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	18.7% 13.6g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	12.4% 6.92g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	0.73% 6.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	7.86% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	9.13% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 19.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.3% 121μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	168% 151mg	32% 28.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	14.3% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	14.4% 144mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	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	49.8% 4mg	17.3% 1.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.4% 39.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	33.4% 0.77mg	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	24% 167mg	4.24% 29.7mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	0.6% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	0.66% 9.9mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	13.4% 495g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raspberries vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• Raw Raspberries have 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6, 3.3 times more Vitamin B9, 5.3 times more Vitamin C, 2.6 times more Vitamin E and 2.6 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raw Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raspberries vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• Raw Raspberries have 4 times more Calcium, 2.8 times more Copper, 2.9 times more Iron, 3.2 times more Magnesium, 5 times more Manganese, 5.6 times more Phosphorus, 2.8 times more Potassium, 4.6 times more Zinc and 2 times more Water than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raw Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Raspberries have 9.5 times more Fat, 9.6 times more Omega 3, 9.7 times more Omega 6, 3.4 times more Fiber and 2.5 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 2.6 times more Sugars than Raw Raspberries.
• Both Raw Raspberries and Raspberries, canned, red, heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Raspberries as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.