Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Raspberry Juice Concentrate

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Raspberry Juice Concentrate: 226g

Raspberry Juice Concentrate has 5.4 times more energy per unit of mass than Seedless Raspberries Puree, which is above average in comparison to other foods. Seedless Raspberries Puree having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Seedless Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	93% 120g	130g per day for Men 19-50 years
Sugars	102% 73.7g	119% 86.4g	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	62.7% 45.5g	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	% 38.7g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 2.33g	g per day for Men 19-50 years
Fiber	29% 11g	6.55% 2.5g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	43.5% 0.57mg	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	5.1% 20.4μg	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	96% 86mg	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	0.9% 0.14mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	17% 171mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	34.7% 0.31mg	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	33% 2.62mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	60.3% 253mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	459% 10.6mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	78.4% 2665mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	1.5% 22.6mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	2.5% 93g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 17.4 times more Vitamin B9 and 138.3 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raspberry Juice Concentrate have similar amounts of Vitamin C per 500 kcal.
• Both Seedless Raspberries Puree as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Raspberry Juice Concentrate:

• Seedless Raspberries Puree have 2.7 times more Copper, 5 times more Iron and 11.7 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.3 times more Calcium, 1.4 times more Magnesium, 2.5 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raspberry Juice Concentrate have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seedless Raspberries Puree have 3.5 times more Fat, 84.4 times more Omega 3, 4.4 times more Fiber and 1.8 times more Protein than Raspberry Juice Concentrate.
• Both Seedless Raspberries Puree and Raspberry Juice Concentrate have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Seedless Raspberries Puree as well as Raspberry Juice Concentrate have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.