Comparing Nutrients in 500 calories Frozen Carrots VS Raspberries

Weight per 500 calories

• Frozen Carrots: 1389g
• Raspberries: 962g

Raw Raspberries have 1.4 times more energy per unit of mass than Frozen Carrots, Unprepared, which is low in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Carrots or Raspberries?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Raspberries	8%	10%	82%

Macro Nutrients

	Frozen Carrots	Raspberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	88.3% 115g	130g per day for Men 19-50 years
Sugars	91% 66g	58.6% 42.5g	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	5.94% 4.3g	31% 22.6g	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	% 5.56g	% 18g	g per day for Men 19-50 years
Sucrose	% 56.3g	% 1.92g	g per day for Men 19-50 years
Fiber	121% 46g	164% 62.5g	38g per day for Men 19-50 years
Protein	19.3% 11g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Raspberries	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	2.14% 19.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	63.3% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	40.7% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	110% 33μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	50.5% 202μg	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	38.6% 34.7mg	280% 252mg	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	52.8% 7.9mg	55.8% 8.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Raspberries	Recommended Dietary Allowance
Calcium	50% 500mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	96% 0.87mg	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	76.4% 6.1mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	280% 6.44mg	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	65.5% 458mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	42.7% 1452mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	22.3% 825g	3700g per day for Men 19-50 years

Frozen Carrots VS Raspberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Carrots or Raspberries?

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

• 500 calories of Frozen Carrots have 512.8 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B6 and 3.3 times more Vitamin K than Raspberries.
• While 500 kcal of Raw Raspberries contain 1.5 times more Vitamin B9 and 7.3 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Raspberries provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 500 calories.
• 500 calories of Raspberries have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Raw Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Carrots vs Raspberries:

• 500 calories of Frozen Carrots have 2.1 times more Calcium, 1.6 times more Phosphorus, 2.2 times more Potassium, 5.1 times more Selenium, 98.2 times more Sodium and 1.5 times more Water than Raspberries.
• While 500 kcal of Raw Raspberries contain 1.3 times more Magnesium and 2.7 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Raspberries contain similar levels of Copper, Iron and Zinc per 500 calories.
• 500 calories of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 1.4 times more Omega 6 and 1.6 times more Sugars than Raspberries.
• While 500 kcal of Raw Raspberries contain 5.1 times more Omega 3, 5.2 times more Fructose and 1.4 times more Fiber than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Raspberries offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.