Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Cooked Frozen Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	12% 16g	130g per day for Men 19-50 years
Sugars	11% 8.1g	16.5% 12g	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	0.77% 0.56g	8.35% 6.05g	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	% 0.71g	% 5.58g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0.36g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	9.16% 0.12mg	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	5.46% 22μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	15% 0.13mg	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	13% 1.05mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	29.6% 0.68mg	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	8.8% 61.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Seedless Raspberries Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Seedless Raspberries Puree:

• 7 ounces of Cooked Frozen Carrots have 423 times more Vitamin A and 1.4 times more Vitamin B6 than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B5, 2.6 times more Vitamin B9, 2.8 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Seedless Raspberries Puree provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Seedless Raspberries Puree:

• 7 ounces of Cooked Frozen Carrots have 2.5 times more Calcium, 1.2 times more Copper, 1.6 times more Phosphorus, 14.8 times more Sodium and 1.9 times more Zinc than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 2 times more Iron, 1.4 times more Magnesium and 2.1 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Seedless Raspberries Puree contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 3.7 times more Fiber than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 1.5 times more Sugars and 10.9 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Seedless Raspberries Puree offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.