Comparing Nutrients in 5 ounces Frozen Carrots VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Frozen Carrots	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	1.76% 51kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	58% 75.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	74.7% 54g	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	0.61% 0.44g	39.3% 28.5g	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	% 0.57g	% 24.2g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 1.46g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	27.3% 0.35mg	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	3.54% 14μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.94% 3.54mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	5.1% 51mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	21.7% 0.2mg	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	7.8% 0.62mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	288% 6.6mg	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	6.7% 46.8mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	49% 1670mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.45% 128g	1.58% 58.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Raspberry Juice Concentrate per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Raspberry Juice Concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Raspberry Juice Concentrate:

• 5 ounces of Frozen Carrots have more Vitamin A and 9.5 times more Vitamin E than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 5.7 times more Vitamin B1, 9.2 times more Vitamin B2, 8.4 times more Vitamin B3, 14.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 15.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Raspberry Juice Concentrate provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E

Comparing minerals per 5 ounces for Frozen Carrots vs Raspberry Juice Concentrate:

• 5 ounces of Frozen Carrots have 6.8 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 2.7 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 9.3 times more Magnesium, 27.3 times more Manganese, 3 times more Phosphorus, 5 times more Potassium and 3.9 times more Zinc than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 3 times more Fiber than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 6.1 times more Energy, 6.7 times more Carbohydrate, 8 times more Sugars, 64.8 times more Fructose and 3.9 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in five ounces.