Comparing Nutrients in 5 ounces Raspberries Puree VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Raspberries Puree	Carrots	Recommended Dietary Allowance
Energy	2.7% 78kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	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	12.6% 16.3g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	13% 9.3g	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	6.45% 4.68g	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	% 4.32g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 5.1g	g per day for Men 19-50 years
Fiber	16% 6.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Carrots	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	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	4.03% 0.052mg	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	10.6% 42.5μg	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	23% 20.7mg	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	7.28% 1.1mg	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

	Raspberries Puree	Carrots	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	12.2% 0.98mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	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	6.07% 42.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	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	4% 0.44mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 167 times more Vitamin A, 2.1 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Carrots have similar amounts of Vitamin B5 and Vitamin E per 5 oz.

Comparing minerals per 5 ounces for Raspberries Puree vs Carrots:

• Raspberries Puree with Seeds have 1.9 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 1.6 times more Potassium and 17.3 times more Sodium than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Carrots have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raspberries Puree with Seeds have 1.3 times more Energy, 4 times more Fat, 14 times more Omega 3, 1.2 times more Carbohydrate, 1.4 times more Sugars, 6 times more Fructose and 1.5 times more Fiber than Raw Carrots.
• Both Raspberries Puree with Seeds and Raw Carrots have similar amounts of Protein per 5 oz.
• Both Raspberries Puree with Seeds as well as Raw Carrots have insufficient amounts of Omega 6, Glucose and Sucrose in 5 oz.