Comparing Nutrients in 5 ounces Rhubarb VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Rhubarb	15%	8%	77%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Rhubarb	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.95% 6.44g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	42.5% 31g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Rhubarb	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	3.7% 0.048mg	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	2.5% 9.92μg	9.2% 37μg	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	12.6% 11.3mg	26% 23.4mg	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	2.55% 0.38mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	7.68% 9.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	12% 122mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	16.5% 0.15mg	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	3.9% 0.31mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	40% 0.92mg	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	2.83% 20mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Rhubarb VS Sweetened Red Frozen Raspberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Rhubarb versus 5 oz of Sweetened Red Frozen Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Rhubarb have 4.5 times more Vitamin K than Sweetened Red Frozen Raspberries.
• While 5 oz of Sweetened Red Frozen Raspberries contain 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9, 2.1 times more Vitamin C and 2.7 times more Vitamin E than Raw Rhubarb.
• 5 ounces of Rhubarb have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Raw Rhubarb as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Rhubarb have 5.7 times more Calcium, 2.5 times more Potassium, 3.7 times more Selenium and 1.3 times more Water than Sweetened Red Frozen Raspberries.
• While 5 oz of Sweetened Red Frozen Raspberries contain 5 times more Copper, 3 times more Iron and 3.3 times more Manganese than Raw Rhubarb.
• Both Rhubarb and Sweetened Red Frozen Raspberries contain similar levels of Magnesium per five ounces.
• 5 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Selenium
• Both Raw Rhubarb as well as Sweetened Red Frozen Raspberries lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweetened Red Frozen Raspberries contain 4.9 times more Energy, 5.8 times more Carbohydrate, 19.8 times more Sugars and 2.4 times more Fiber than Raw Rhubarb.
• 5 ounces of Rhubarb provide inadequate amounts of Energy
• Both Raw Rhubarb as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.