Comparing Nutrients in 500 calories Apple Juice with Vitamin C, Ca and K VS Frozen Raspberries

Weight per 500 calories

• Apple Juice with Vitamin C, Ca and K: 1042g
• Frozen Raspberries: 893g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Apple Juice with Vitamin C, Ca and K or Frozen Raspberries?

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C, Ca and K	1%	3%	96%
Frozen Raspberries	7%	12%	81%

Macro Nutrients

	Apple Juice with Vitamin C, Ca and K	Frozen Raspberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	7.46% 7.23g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.63% 0.45g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	86% 112g	130g per day for Men 19-50 years
Sugars	136% 99g	80.5% 58.4g	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	82% 59.4g	40% 29g	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	% 26.8g	% 25.6g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 3.93g	g per day for Men 19-50 years
Fiber	8.22% 3.13g	101% 38.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C, Ca and K	Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	66.2% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	42.6% 0.55mg	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	0% 0μg	62.5% 250μg	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	351% 316mg	175% 157mg	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	0.69% 0.1mg	44.6% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C, Ca and K	Frozen Raspberries	Recommended Dietary Allowance
Calcium	73% 729mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	89.3% 0.8mg	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	17% 1.35mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	49% 205mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	237% 5.45mg	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	13.4% 94mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	NA	55μg per day for Men 19-50 years
Sodium	3.47% 52mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	24.8% 916g	20.5% 759g	3700g per day for Men 19-50 years

Apple Juice With Vitamin C, Ca And K VS Frozen Raspberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Apple Juice with Vitamin C, Ca and K or Frozen Raspberries?

Lets compare vitamin content per 500 calories of Apple Juice with Vitamin C, Ca and K vs Frozen Raspberries:

• 500 calories of Apple Juice with Vitamin C, Ca and K have 2 times more Vitamin C than Frozen Raspberries.
• While 500 kcal of Red Frozen Raspberries contain 19.1 times more Vitamin B1, 5.7 times more Vitamin B2, 8.6 times more Vitamin B3, 7 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin B9 and 64.3 times more Vitamin E than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• 500 calories of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Apple Juice with Vitamin C, Ca and K vs Frozen Raspberries:

• 500 calories of Apple Juice with Vitamin C, Ca and K have 3.4 times more Calcium and 1.2 times more Water than Frozen Raspberries.
• While 500 kcal of Red Frozen Raspberries contain 7.7 times more Copper, 5 times more Iron, 3.9 times more Magnesium, 14.9 times more Manganese, 2.9 times more Phosphorus and 6.6 times more Zinc than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Apple Juice with Vitamin C, Ca and K and Frozen Raspberries contain similar levels of Potassium per 500 calories.
• 500 calories of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Apple Juice with Vitamin C, Ca and K have 1.7 times more Sugars and 2.1 times more Fructose than Frozen Raspberries.
• While 500 kcal of Red Frozen Raspberries contain 1.8 times more Omega 3, 12.3 times more Fiber and 8.2 times more Protein than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Apple Juice with Vitamin C, Ca and K and Frozen Raspberries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Omega 3, Fiber and Protein
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Red Frozen Raspberries provide inadequate amounts of Omega 6 in 500 calories.