Comparing Nutrients in 500 calories Raspberries Puree VS Raspberry Juice Concentrate

Weight per 500 calories

• Raspberries Puree: 909g
• Raspberry Juice Concentrate: 226g

Raspberry Juice Concentrate has 4 times more energy per unit of mass than Raspberries Puree with Seeds, which is above average in comparison to other foods. Raspberries Puree having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	93% 120g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	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	41.4% 30g	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	% 27.7g	% 38.7g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 2.33g	g per day for Men 19-50 years
Fiber	103% 39g	6.55% 2.5g	38g per day for Men 19-50 years
Protein	18% 10g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	5.05% 45.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	68% 273μg	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	147% 133mg	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	46.7% 7mg	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

	Raspberries Puree	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	21% 209mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	78.4% 6.27mg	33% 2.62mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	60.3% 253mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	39% 273mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	78.4% 2665mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	1.5% 22.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	21% 781g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have more Vitamin A, 1.3 times more Vitamin B1, 13.4 times more Vitamin B9, 1.5 times more Vitamin C and 51.6 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raspberry Juice Concentrate have similar amounts of Vitamin B2 per 500 kcal.

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

• Raspberries Puree with Seeds have 2.5 times more Copper, 2.4 times more Iron, 1.2 times more Phosphorus and 8.4 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.7 times more Manganese and 1.5 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raspberry Juice Concentrate have similar amounts of Calcium, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raspberries Puree with Seeds have 2.9 times more Fat, 37.5 times more Omega 3, 15.7 times more Fiber and 1.5 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.4 times more Sugars and 1.5 times more Fructose than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raspberry Juice Concentrate have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raspberries Puree with Seeds as well as Raspberry Juice Concentrate have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.