Comparing Nutrients in 500 calories Raspberries VS Frozen Carrots

Weight per 500 calories

• Raspberries: 962g
• Frozen Carrots: 1389g

Raspberries have 1.4 times more energy per 100g than Frozen Carrots. It has low energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Raspberries or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Raspberries	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	84.4% 110g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	91% 66g	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	31% 22.6g	5.94% 4.3g	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	% 18g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 1.92g	% 56.3g	g per day for Men 19-50 years
Fiber	164% 62.5g	121% 46g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.14% 19.2μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.3% 3.16mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.7% 0.53mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	110% 33μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.5% 202μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	280% 252mg	38.6% 34.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.8% 8.37mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62.5% 75μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Frozen Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	114% 1.03mg	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	83% 6.63mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	103% 2.38mg	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	40% 279mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	42.7% 1452mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	22.3% 825g	33.8% 1251g	3700g per day for Men 19-50 years

Raspberries VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raspberries or Frozen Carrots?

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

• 500 calories of Raspberries have 1.2 times more Vitamin B5, 1.5 times more Vitamin B9 and 7.3 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 512.8 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B6 and 3.3 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin E per 500 calories.
• 500 calories of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Raspberries vs Frozen Carrots:

• 500 calories of Raspberries have 1.3 times more Magnesium and 2.7 times more Manganese than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.1 times more Calcium, 1.6 times more Phosphorus, 2.2 times more Potassium, 5.1 times more Selenium, 98.2 times more Sodium and 1.5 times more Water than Raw Raspberries.
• Both Raspberries and Frozen Carrots contain similar levels of Copper, Iron and Zinc per 500 calories.
• 500 calories of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raspberries have 5.1 times more Omega 3, 5.2 times more Fructose and 1.4 times more Fiber than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.4 times more Omega 6 and 1.6 times more Sugars than Raw Raspberries.
• Both Raspberries and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.