Comparing Nutrients in 300 calories Raspberry Juice Concentrate VS Boiled Carrots

Weight per 300 calories

• Raspberry Juice Concentrate: 136g
• Boiled Carrots: 857g

Raspberry Juice Concentrate has 6.3 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Raspberry Juice Concentrate or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.8g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	54% 70.5g	130g per day for Men 19-50 years
Sugars	71.5% 52g	40.8% 29.6g	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	37.6% 27.3g	4.26% 3.1g	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	% 23.2g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 23g	g per day for Men 19-50 years
Fiber	3.93% 1.5g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	101% 1.3mg	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	3.05% 12.2μg	30% 120μg	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	57.5% 51.7mg	34.3% 31mg	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	0.54% 0.081mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Calcium	13% 132mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	19.7% 1.57mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	57.8% 1.33mg	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	19.4% 136mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.9% 13.6mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	1.5% 56g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raspberry Juice Concentrate vs Boiled Carrots:

• Raspberry Juice Concentrate has 1.2 times more Vitamin B2, 1.8 times more Vitamin B5 and 1.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.7 times more Vitamin B1, 3.9 times more Vitamin B6, 9.8 times more Vitamin B9 and 108.4 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Raspberry Juice Concentrate vs Boiled Carrots:

• Raspberry Juice Concentrate has 1.3 times more Copper, 1.8 times more Magnesium and 4.8 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Calcium, 1.9 times more Iron, 1.9 times more Phosphorus, 1.3 times more Potassium, 36.6 times more Sodium and 13.8 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled and Drained Carrots have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raspberry Juice Concentrate has 1.8 times more Sugars and 8.8 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 61 times more Omega 6, 17.2 times more Fiber and 1.6 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raspberry Juice Concentrate as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 300 kcal.