Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Raspberries Puree

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Raspberries Puree: 909g

Raspberries Puree with Seeds have 1.3 times more energy per unit of mass than Seedless Raspberries Puree, which is low in comparison to other foods. Seedless Raspberries Puree having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Seedless Raspberries Puree	Raspberries Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	80.5% 105g	130g per day for Men 19-50 years
Sugars	102% 73.7g	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	51.3% 37g	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	% 34.3g	% 27.7g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 1.9g	g per day for Men 19-50 years
Fiber	29% 11g	103% 39g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	5.05% 45.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	60.6% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	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	88.4% 354μg	68% 273μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	86.7% 78mg	147% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	125% 18.8mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Raspberries Puree	Recommended Dietary Allowance
Calcium	17% 171mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	87% 0.78mg	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	165% 13mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	35% 244mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	2.42% 36.4mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	21% 781g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.7 times more Vitamin E than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.9 times more Vitamin A and 1.7 times more Vitamin C than Seedless Raspberries Puree.

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

• Seedless Raspberries Puree have 2.1 times more Iron and 1.4 times more Water than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.5 times more Manganese and 1.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raspberries Puree with Seeds have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seedless Raspberries Puree have 1.2 times more Fat, 2.3 times more Omega 3, 1.2 times more Sugars, 1.2 times more Fructose and 1.2 times more Protein than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 3.6 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raspberries Puree with Seeds have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Seedless Raspberries Puree as well as Raspberries Puree with Seeds have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.