Comparing Nutrients in 300 calories Rhubarb VS Raspberries

Weight per 300 calories

• Rhubarb: 1429g
• Raspberries: 577g

Raw Raspberries have 2.5 times more energy per unit of mass than Raw Rhubarb, which is low in comparison to other foods. Rhubarb having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Rhubarb	Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	53% 69g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	35% 25.5g	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	NA	18.7% 13.6g	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	NA	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	99% 37.5g	38g per day for Men 19-50 years
Protein	23% 13g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Rhubarb	Raspberries	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 19.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	30.3% 121μg	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	127% 114mg	168% 151mg	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	25.7% 3.86mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	349% 419μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb	Raspberries	Recommended Dietary Allowance
Calcium	123% 1229mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	57.7% 0.52mg	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	39.3% 3.14mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	41% 171mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	168% 3.87mg	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	28.6% 200mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	121% 4114mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	0.38% 5.77mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	36% 1337g	13.4% 495g	3700g per day for Men 19-50 years

Rhubarb VS Raspberries Nutrients Per 300 Kcal

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

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

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

Comparing minerals per 300 calories for Rhubarb vs Raspberries:

• 300 calories of Rhubarb have 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 Raspberries.
• While 300 kcal of Raw Raspberries contain 1.7 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.7 times more Zinc than Raw Rhubarb.
• Both Rhubarb and Raspberries 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 Rhubarb have 1.9 times more Protein than Raspberries.
• While 300 kcal of Raw Raspberries contain more Omega 3, 1.6 times more Sugars and 1.5 times more Fiber than Raw Rhubarb.
• Both Rhubarb and Raspberries offer comparable quantities of Energy, Omega 6 and Carbohydrate per 300 calories.
• 300 calories of Rhubarb provide inadequate amounts of Omega 3