Comparing Nutrients in 300 calories Raspberries VS Rhubarb

Weight per 300 calories

• Raspberries: 577g
• Rhubarb: 1429g

Raspberries have 2.5 times more energy per 100g than Rhubarb. It has low energy density when compared to other foods. Raw Rhubarb having very low energy density.

Discover which food has more nutrients per 300 calories - Raspberries or Rhubarb?

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Rhubarb	15%	8%	77%

Macro Nutrients

	Raspberries	Rhubarb	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	50% 65g	130g per day for Men 19-50 years
Sugars	35% 25.5g	21.7% 15.7g	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	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	67.7% 25.7g	38g per day for Men 19-50 years
Protein	12.4% 6.92g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Rhubarb	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	26.4% 0.34mg	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	25% 100μg	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	127% 114mg	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	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Rhubarb	Recommended Dietary Allowance
Calcium	14.4% 144mg	123% 1229mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	33.3% 0.3mg	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	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	122% 2.8mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	121% 4114mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	13.4% 495g	36% 1337g	3700g per day for Men 19-50 years

Raspberries VS Rhubarb Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raspberries or Rhubarb?

Lets compare vitamin content per 300 calories of Raspberries vs Rhubarb:

• 300 calories of Raspberries have 1.6 times more Vitamin B5, 1.2 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin E than Rhubarb.
• While 300 kcal of Raw Rhubarb contain 6.2 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2 and 9.3 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Rhubarb provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Raw Rhubarb have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raspberries vs Rhubarb:

• 300 calories of Raspberries have 1.7 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.7 times more Zinc than Rhubarb.
• While 300 kcal of Raw Rhubarb contain 8.5 times more Calcium, 1.4 times more Magnesium, 4.7 times more Potassium, 13.6 times more Selenium and 2.7 times more Water than Raw Raspberries.
• Both Raspberries and Rhubarb contain similar levels of Phosphorus per 300 calories.
• 300 calories of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raspberries have more Omega 3, 1.6 times more Sugars and 1.5 times more Fiber than Rhubarb.
• While 300 kcal of Raw Rhubarb contain 1.9 times more Protein than Raw Raspberries.
• Both Raspberries and Rhubarb offer comparable quantities of Energy, Omega 6 and Carbohydrate per 300 calories.
• 300 calories of Rhubarb provide inadequate amounts of Omega 3