Comparing Nutrients in 500 calories Raspberries Puree VS Canned Carrots with Salt

Weight per 500 calories

• Raspberries Puree: 909g
• Canned Carrots with Salt: 2000g

Raspberries Puree have 2.2 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Raspberries Puree or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	85.2% 111g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	68.4% 49.6g	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	41.4% 30g	NA	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	% 27.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	103% 39g	79% 30g	38g per day for Men 19-50 years
Protein	18% 10g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	5.05% 45.5μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	172% 2.24mg	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	68% 273μg	45% 180μg	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	147% 133mg	60% 54mg	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	46.7% 7mg	99% 15mg	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

	Raspberries Puree	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	231% 2.08mg	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	78.4% 6.27mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	391% 9mg	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	39% 273mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	21% 781g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raspberries Puree vs Canned Carrots with Salt:

• Raspberries Puree with Seeds have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.5 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 245.5 times more Vitamin A, 2.6 times more Vitamin B3, 6.7 times more Vitamin B6 and 2.1 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 per 500 kcal.

Comparing minerals per 500 calories for Raspberries Puree vs Canned Carrots with Salt:

• Raspberries Puree with Seeds have 1.4 times more Magnesium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Calcium, 2.7 times more Copper, 2 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 133.1 times more Sodium, 1.8 times more Zinc and 2.4 times more Water than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 500 calories:

• Raspberries Puree with Seeds have 2.3 times more Fat, 1.2 times more Sugars and 1.3 times more Fiber than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.8 times more Omega 6 and 1.3 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raspberries Puree with Seeds as well as Drained Canned Carrots with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.