Comparing Nutrients in 7 ounces Frozen Carrots VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Frozen Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	12% 15.7g	12% 16g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	% 5.58g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 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	2.76% 1.55g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	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	5.75% 0.92mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	11% 0.87mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.8% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Frozen Carrots vs Seedless Raspberries Puree:

• 7 ounces of Frozen Carrots have 355 times more Vitamin A and 1.6 times more Vitamin B6 than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.9 times more Vitamin B9, 2.6 times more Vitamin C and 2.7 times more Vitamin E than Frozen Carrots, Unprepared.
• Both 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 Frozen Carrots vs Seedless Raspberries Puree:

• 7 ounces of Frozen Carrots have 2.6 times more Calcium, 1.7 times more Phosphorus, 1.4 times more Potassium, 17 times more Sodium and 1.8 times more Zinc than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 2.5 times more Iron and 2 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Seedless Raspberries Puree contain similar levels of Copper, Magnesium 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 Frozen Carrots have 3.7 times more Fiber than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 2.8 times more Omega 3, 1.3 times more Sugars and 9.8 times more Fructose than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Seedless Raspberries Puree offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.