Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Boiled Carrots

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Seedless Raspberries Puree have 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.
• While Boiled and Drained Carrots contain 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.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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