Comparing Nutrients in 5 ounces Sweetened Red Frozen Raspberries VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Raspberries	8%	10%	82%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Energy	5.03% 146kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	13% 17g	130g per day for Men 19-50 years
Sugars	42.5% 31g	8.64% 6.27g	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	NA	4.6% 3.33g	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	NA	% 2.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.2% 37μg	7.44% 29.8μg	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	26% 23.4mg	41.3% 37mg	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	6.8% 1.02mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.68% 9.2μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	14% 0.13mg	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	11.5% 0.92mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	41.3% 0.95mg	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	3.44% 24mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	4.75% 162mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweetened Red Frozen Raspberries vs Raspberries:

• Sweetened Red Frozen Raspberries have 1.2 times more Vitamin B9 than Raw Raspberries.
• While Raw Raspberries contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin C than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Raspberries have similar amounts of Vitamin B2, Vitamin E and Vitamin K per 5 oz.
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweetened Red Frozen Raspberries vs Raspberries:

• Raw Raspberries contain 1.7 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Raspberries have similar amounts of Copper, Iron, Manganese and Water per 5 oz.
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Red Frozen Raspberries have 2 times more Energy, 2.2 times more Carbohydrate and 4.9 times more Sugars than Raw Raspberries.
• While Raw Raspberries contain 4.2 times more Omega 3, 4.2 times more Omega 6, 1.5 times more Fiber and 1.7 times more Protein than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.