Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Cooked Frozen Carrots	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.11% 0.018g	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	81% 106g	130g per day for Men 19-50 years
Sugars	11% 8.1g	105% 76g	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	55% 40g	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	% 34g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 2.04g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	38% 0.5mg	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	4.47% 18μg	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	84% 75.6mg	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	0.79% 0.12mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	30.4% 0.27mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	403% 9.27mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	68.8% 2338mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.2% 81.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Raspberry Juice Concentrate per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Raspberry Juice Concentrate:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 1.2 times more Vitamin B9 and 16.8 times more Vitamin E than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 8.3 times more Vitamin B1, 9.2 times more Vitamin B2, 9.4 times more Vitamin B3, 15.5 times more Vitamin B5, 3 times more Vitamin B6 and 16.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 7 ounces of Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Raspberry Juice Concentrate:

• 7 ounces of Cooked Frozen Carrots have 5.9 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 2.8 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 10.2 times more Magnesium, 28 times more Manganese, 3.2 times more Phosphorus, 6.1 times more Potassium and 3.7 times more Zinc than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 14.7 times more Omega 3 and 3 times more Fiber than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 6 times more Energy, 6.9 times more Carbohydrate, 9.4 times more Sugars, 71.8 times more Fructose and 5.2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 7 ounces of Raspberry Juice Concentrate provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 6 in seven ounces.