Comparing Nutrients in 7 ounces Raspberries, canned, red, heavy syrup pack, solids and liquids VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Raspberries	8%	10%	82%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Energy	6.23% 181kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	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	35.7% 46.4g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	55% 40g	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	NA	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	NA	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 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	2.94% 1.65g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	19% 17.3mg	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	7.8% 1.17mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raspberries	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	10.4% 0.83mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	2.55% 18mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.04% 149g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Raspberries:

• Raw Raspberries contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 3 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Raspberries have similar amounts of Vitamin B2 per 7 oz.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Raspberries:

• Raw Raspberries contain 2.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium and 2.6 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Raspberries have similar amounts of Water per 7 oz.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.8 times more Energy, 2 times more Carbohydrate and 4.5 times more Sugars than Raw Raspberries.
• While Raw Raspberries contain 5.5 times more Omega 3, 5.5 times more Omega 6, 2 times more Fiber and 1.4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.