Comparing Nutrients in 5 ounces Raspberries Puree VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Raspberries Puree	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	2.7% 78kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	13% 9.3g	12% 8.56g	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	5.96% 4.32g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.26g	g per day for Men 19-50 years
Fiber	16% 6.1g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	6.54% 0.085mg	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	10.6% 42.5μg	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.7mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.28% 1.1mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	10.7% 0.096mg	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	12.2% 0.98mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	21% 0.49mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Seedless Raspberries Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Raspberries Puree versus 5 oz of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Raspberries Puree have 2.3 times more Vitamin C than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 1.6 times more Vitamin B6 and 2 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree and Seedless Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• Both Raspberries Puree with Seeds as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Raspberries Puree have 1.6 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Zinc than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 1.6 times more Iron than Raspberries Puree with Seeds.
• Both Raspberries Puree and Seedless Raspberries Puree contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries Puree have 1.4 times more Carbohydrate and 4.8 times more Fiber than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 1.7 times more Omega 3 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Seedless Raspberries Puree offer comparable quantities of Sugars and Fructose per five ounces.
• 5 ounces of Raspberries Puree provide inadequate amounts of Omega 3
• Both Raspberries Puree with Seeds as well as Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.