Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Carrots

Weight per 500 calories

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

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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	7.17% 1.2g	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	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 43.8g	g per day for Men 19-50 years
Fiber	29% 11g	90% 34g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	88.4% 354μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Calcium	17% 171mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	76% 1.74mg	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% 427mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	29% 1077g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Vitamin B5 and Vitamin C per 500 kcal.

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

• Seedless Raspberries Puree have 1.5 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium and 2.4 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 1.8 times more Phosphorus, 1.9 times more Potassium, 17.3 times more Sodium and 1.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seedless Raspberries Puree have 3.6 times more Fat, 23.5 times more Omega 3, 1.3 times more Sugars and 5.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.3 times more Omega 6 and 3.1 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Seedless Raspberries Puree as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.