Comparing Nutrients in 5 ounces Seedless Raspberries Puree VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Energy	2% 58kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	12% 8.56g	9.27% 6.7g	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	5.96% 4.32g	1.08% 0.78g	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	% 4g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 5.1g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.3% 41μg	6.73% 27μg	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	10% 9.07mg	9.3% 8.36mg	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	14.6% 2.2mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	19% 1.53mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	8.8% 0.2mg	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	4.05% 28.3mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seedless Raspberries Puree vs Carrots:

• Seedless Raspberries Puree have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Vitamin B5 and Vitamin C per 5 oz.

Comparing minerals per 5 ounces for Seedless Raspberries Puree vs Carrots:

• Seedless Raspberries Puree have 1.5 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium and 2.4 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 1.8 times more Phosphorus, 1.9 times more Potassium, 17.3 times more Sodium and 1.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seedless Raspberries Puree have 23.5 times more Omega 3, 1.3 times more Sugars and 5.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 3.1 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Seedless Raspberries Puree as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.