Comparing Nutrients in 5 ounces Raspberry Juice Concentrate VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Energy	11% 313kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	74.7% 54g	6.75% 4.9g	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	39.3% 28.5g	0.7% 0.51g	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	% 24.2g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 1.46g	% 3.83g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	16.7% 0.22mg	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	3.2% 12.8μg	4.96% 20μg	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	60% 54mg	5.67% 5.1mg	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	0.57% 0.085mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Calcium	13.7% 137mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	20.6% 1.64mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	9.55% 0.22mg	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	20.2% 142mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	3.45% 128g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 3.8 times more Vitamin B1, 7.7 times more Vitamin B2, 6 times more Vitamin B3, 11.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 10.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B9 and 17.2 times more Vitamin E than Raspberry Juice Concentrate.

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

• Raspberry Juice Concentrate has 3.2 times more Calcium, 8.1 times more Copper, 3.4 times more Iron, 11.2 times more Magnesium, 30.1 times more Manganese, 3.3 times more Phosphorus, 5 times more Potassium and 6.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.8 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 5 ounces:

• Raspberry Juice Concentrate has 6.3 times more Energy, 7.4 times more Fat, 6.5 times more Carbohydrate, 11.1 times more Sugars, 55.8 times more Fructose and 4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 5 oz.