Comparing Nutrients in 500 calories Raspberries, canned, red, heavy syrup pack, solids and liquids VS Raspberries

Weight per 500 calories

• Raspberries, canned, red, heavy syrup pack, solids and liquids: 550g
• Raspberries: 962g

Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.8 times more energy per 100g than Raspberries. It has average energy density when compared to other foods. Raw Raspberries having low energy density.

Which food has more nutrients per 500 calories - Raspberries, canned, red, heavy syrup pack, solids and liquids or Raspberries?

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Raspberries	8%	10%	82%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.086% 0.027g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	99% 128g	88.3% 115g	130g per day for Men 19-50 years
Sugars	152% 110g	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	NA	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	NA	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 1.92g	g per day for Men 19-50 years
Fiber	47.7% 18g	164% 62.5g	38g per day for Men 19-50 years
Protein	8.14% 4.56g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	2.14% 19.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.16% 0.11mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.43mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	63.3% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	15% 60.4μg	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	53% 48mg	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	21.6% 3.24mg	55.8% 8.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	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	29% 2.3mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	7.06% 49.5mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	42.7% 1452mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	11% 414g	22.3% 825g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Raspberries:

• Raw Raspberries contain 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6, 3.3 times more Vitamin B9, 5.3 times more Vitamin C, 2.6 times more Vitamin E and 2.6 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Raspberries:

• Raw Raspberries contain 4 times more Calcium, 2.8 times more Copper, 2.9 times more Iron, 3.2 times more Magnesium, 5 times more Manganese, 5.6 times more Phosphorus, 2.8 times more Potassium, 4.6 times more Zinc and 2 times more Water than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 2.6 times more Sugars than Raw Raspberries.
• While Raw Raspberries contain 9.5 times more Fat, 9.6 times more Omega 3, 9.7 times more Omega 6, 3.4 times more Fiber and 2.5 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Raspberries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.