Comparing Nutrients in 500 calories Raspberry Juice Concentrate VS Carrots

Weight per 500 calories

• Raspberry Juice Concentrate: 226g
• Carrots: 1220g

Raspberry Juice Concentrate has 5.4 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Raspberry Juice Concentrate	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	90% 117g	130g per day for Men 19-50 years
Sugars	119% 86.4g	79.7% 58g	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	62.7% 45.5g	9.25% 6.7g	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	% 38.7g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 43.8g	g per day for Men 19-50 years
Fiber	6.55% 2.5g	90% 34g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.1% 20.4μg	58% 232μg	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	96% 86mg	80% 72mg	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	0.9% 0.14mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Carrots	Recommended Dietary Allowance
Calcium	22% 219mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	33% 2.62mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	60.3% 253mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	76% 1.74mg	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	32.3% 226mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	2.5% 93g	29% 1077g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.8 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3 times more Vitamin B6, 11.4 times more Vitamin B9 and 59.3 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Carrots have similar amounts of Vitamin B2 and Vitamin C per 500 kcal.

Comparing minerals per 500 calories for Raspberry Juice Concentrate vs Carrots:

• Raspberry Juice Concentrate has 1.7 times more Magnesium and 6.1 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.8 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 1.9 times more Phosphorus, 1.5 times more Potassium, 37.2 times more Sodium and 11.6 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Carrots have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raspberry Juice Concentrate has 1.5 times more Sugars and 6.8 times more Fructose than Raw Carrots.
• While Raw Carrots contain 59.9 times more Omega 6, 13.7 times more Fiber and 1.6 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raspberry Juice Concentrate as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 500 kcal.