Comparing Nutrients in 7 ounces Carrots VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Carrots	Raspberries Puree	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	17.6% 23g	130g per day for Men 19-50 years
Sugars	13% 9.4g	18% 13g	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	1.5% 1.1g	9.03% 6.55g	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	% 1.17g	% 6.05g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.42g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	184% 1657μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	15% 59.5μg	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	13% 11.7mg	32% 29mg	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	8.73% 1.3mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Raspberries Puree	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	58.3% 1.34mg	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	9.92% 69.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.6% 170g	3700g per day for Men 19-50 years

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

• Raw Carrots have 167 times more Vitamin A, 2.1 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raspberries Puree with Seeds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 7 oz.

Comparing minerals per 7 ounces for Carrots vs Raspberries Puree:

• Raw Carrots have 1.4 times more Calcium, 1.6 times more Potassium and 17.3 times more Sodium than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 1.9 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raspberries Puree with Seeds have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raspberries Puree with Seeds contain 1.3 times more Energy, 4 times more Fat, 14 times more Omega 3, 1.4 times more Sugars, 6 times more Fructose and 1.5 times more Fiber than Raw Carrots.
• Both Raw Carrots and Raspberries Puree with Seeds have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Raw Carrots as well as Raspberries Puree with Seeds have insufficient amounts of Omega 6, Glucose and Sucrose in 7 oz.