Comparing Nutrients in 500 calories Boiled Carrots VS Seedless Raspberries Puree

Weight per 500 calories

• Boiled Carrots: 1429g
• Seedless Raspberries Puree: 1220g

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

Which food has more nutrients per 500 calories - Boiled Carrots or Seedless Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Boiled Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	75% 97g	130g per day for Men 19-50 years
Sugars	68% 49.3g	102% 73.7g	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	7.1% 5.14g	51.3% 37g	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	% 5.7g	% 34.3g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 2.2g	g per day for Men 19-50 years
Fiber	113% 43g	29% 11g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	2.7% 24.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	37.3% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	75.6% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	56.3% 0.73mg	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	50% 200μg	88.4% 354μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	86.7% 78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	125% 18.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	43% 429mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	182% 4.2mg	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	61.2% 429mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	60.6% 2061mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	35% 1288g	29.6% 1094g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Seedless Raspberries Puree:

• Boiled and Drained Carrots have 499 times more Vitamin A, 1.5 times more Vitamin B3 and 3 times more Vitamin B6 than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 1.9 times more Vitamin B2, 1.8 times more Vitamin B9, 1.5 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Seedless Raspberries Puree have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Seedless Raspberries Puree:

• Boiled and Drained Carrots have 2.5 times more Calcium, 1.8 times more Phosphorus, 1.6 times more Potassium, 17 times more Sodium and 1.3 times more Zinc than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 3.4 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium and 1.9 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Seedless Raspberries Puree have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 2.4 times more Omega 6, 1.2 times more Carbohydrate and 3.9 times more Fiber than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 4.1 times more Fat, 40.1 times more Omega 3, 1.5 times more Sugars and 7.2 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Seedless Raspberries Puree have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled and Drained Carrots as well as Seedless Raspberries Puree have insufficient amounts of Glucose and Sucrose in 500 kcal.