Comparing Nutrients in 300 calories Raspberry Juice Concentrate VS Raspberries Puree

Weight per 300 calories

• Raspberry Juice Concentrate: 136g
• Raspberries Puree: 546g

Raspberry Juice Concentrate has 4 times more energy per 100g than Raspberries Puree. It has above average energy density when compared to other foods. Raspberries Puree with Seeds having low energy density.

Which food has more nutrients per 300 calories - Raspberry Juice Concentrate or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Raspberry Juice Concentrate	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	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	71.5% 52g	49.4% 35.8g	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	37.6% 27.3g	25% 18g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.15g	g per day for Men 19-50 years
Fiber	3.93% 1.5g	61.7% 23.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.5% 0.2mg	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	41% 164μg	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	88.5% 79.6mg	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	28% 4.2mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	13% 132mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	52% 0.47mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	160% 3.7mg	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	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.9% 13.6mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	1.5% 56g	12.7% 468g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 2.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain more Vitamin A, 1.3 times more Vitamin B1, 13.4 times more Vitamin B9, 1.5 times more Vitamin C and 51.6 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raspberries Puree with Seeds have similar amounts of Vitamin B2 per 300 kcal.

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

• Raspberry Juice Concentrate has 1.7 times more Manganese and 1.5 times more Potassium than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 2.5 times more Copper, 2.4 times more Iron and 8.4 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raspberries Puree with Seeds have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raspberry Juice Concentrate has 1.4 times more Sugars and 1.5 times more Fructose than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 2.9 times more Fat, 37.5 times more Omega 3, 15.7 times more Fiber and 1.5 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raspberries Puree with Seeds have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raspberry Juice Concentrate as well as Raspberries Puree with Seeds have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.