Comparing Nutrients in 500 calories Boiled Carrots VS Raspberries Puree

Weight per 500 calories

• Boiled Carrots: 1429g
• Raspberries Puree: 909g

Raspberries Puree with Seeds have 1.6 times more energy per unit of mass than Boiled and Drained Carrots, which is low in comparison to other foods. Boiled Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Boiled Carrots	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	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	80.5% 105g	130g per day for Men 19-50 years
Sugars	68% 49.3g	82.3% 59.6g	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	41.4% 30g	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	% 27.7g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 1.9g	g per day for Men 19-50 years
Fiber	113% 43g	103% 39g	38g per day for Men 19-50 years
Protein	19.4% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	5.05% 45.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	60.6% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	26% 0.34mg	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	68% 273μg	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	147% 133mg	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	46.7% 7mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	43% 429mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	87% 0.78mg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	267% 6.15mg	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	39% 273mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	2.42% 36.4mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	35% 1288g	21% 781g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 267.8 times more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B3, 6.5 times more Vitamin B6 and 2.1 times more Vitamin E than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raspberries Puree with Seeds have similar amounts of Vitamin B5 per 500 kcal.

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

• Boiled and Drained Carrots have 2 times more Calcium, 1.6 times more Phosphorus, 1.9 times more Potassium, 22.8 times more Sodium and 1.6 times more Water than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 3.2 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium and 2.8 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raspberries Puree with Seeds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 4.6 times more Omega 6 than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 3.4 times more Fat, 17.8 times more Omega 3 and 5.8 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raspberries Puree with Seeds have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Carrots as well as Raspberries Puree with Seeds have insufficient amounts of Glucose and Sucrose in 500 kcal.