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

Weight per 300 calories

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

Raspberry Juice Concentrate has 5.4 times more energy per 100g than Seedless Raspberries Puree. It has above average energy density when compared to other foods. Seedless Raspberries Puree having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Raspberry Juice Concentrate	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.8g	6.56% 6.37g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	1.85% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	45% 58.5g	130g per day for Men 19-50 years
Sugars	71.5% 52g	61% 44g	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	30.8% 22.3g	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	% 23.2g	% 20.6g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.3g	g per day for Men 19-50 years
Fiber	3.93% 1.5g	17.3% 6.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.63% 14.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	56.3% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	33.8% 0.44mg	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	53% 212μg	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	57.5% 51.7mg	52% 47mg	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	0.54% 0.081mg	75% 11.3mg	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

	Raspberry Juice Concentrate	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	13% 132mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	55.3% 0.5mg	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	19.7% 1.57mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	109% 2.5mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.9% 13.6mg	1.95% 29.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.5% 56g	17.7% 656g	3700g per day for Men 19-50 years

Raspberry Juice Concentrate VS Seedless Raspberries Puree Nutrients Per 300 Kcal

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

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

• 300 calories of Raspberry Juice Concentrate have 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Seedless Raspberries Puree.
• While 300 kcal of Seedless Raspberries Puree contain 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.
• Both Raspberry Juice Concentrate and Seedless Raspberries Puree provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raspberry Juice Concentrate as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in 300 calories.

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

• 300 calories of Raspberry Juice Concentrate have 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.
• While 300 kcal of Seedless Raspberries Puree contain 2.7 times more Copper, 5 times more Iron and 11.7 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Seedless Raspberries Puree contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raspberry Juice Concentrate have 1.2 times more Carbohydrate and 1.2 times more Fructose than Seedless Raspberries Puree.
• While 300 kcal of Seedless Raspberries Puree contain 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 Raspberry Juice Concentrate and Seedless Raspberries Puree offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Fiber
• Both Raspberry Juice Concentrate as well as Seedless Raspberries Puree provide inadequate amounts of Omega 6 in 300 calories.