Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Raspberries	8%	10%	82%

Macro Nutrients

	Cooked Frozen Carrots	Raspberries	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0.4g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	34% 13g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Raspberries	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	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	10.4% 41.7μg	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	5.07% 4.56mg	57.8% 52mg	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	13.4% 2mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Raspberries	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	20% 0.18mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	58% 1.33mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Raspberries per 7 oz

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

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

• 7 ounces of Cooked Frozen Carrots have 423 times more Vitamin A, 1.5 times more Vitamin B6 and 1.7 times more Vitamin K than Raspberries.
• While 7 oz of Raw Raspberries contain 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 11.4 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raspberries provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per seven ounces.
• 7 ounces of Raspberries have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Raw Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 1.4 times more Calcium, 1.3 times more Potassium and 59 times more Sodium than Raspberries.
• While 7 oz of Raw Raspberries contain 1.3 times more Iron, 2 times more Magnesium and 4 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raspberries contain similar levels of Copper, Phosphorus, Zinc and Water per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Raspberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Raspberries contain 2.9 times more Omega 3, 1.5 times more Carbohydrate, 8.4 times more Fructose, 2 times more Fiber and 2.1 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raspberries offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Raspberries provide inadequate amounts of Energy and Omega 6 in seven ounces.