Comparing Nutrients in 7 ounces Raspberries, canned, red, heavy syrup pack, solids and liquids VS Rhubarb Frozen Cooked with Sugar

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Rhubarb Frozen Cooked with Sugar	1%	0%	99%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Energy	6.23% 181kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.29% 0.05g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	55% 40g	78.6% 57g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	3.05% 0.04mg	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	2.5% 9.92μg	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	7.28% 6.55mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Calcium	2.2% 22mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	5.95% 0.054mg	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	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	6.3% 0.14mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	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	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.04% 149g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Rhubarb Frozen Cooked with Sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids versus 7 oz of Rhubarb Frozen Cooked with Sugar to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 times more Vitamin B5, 2.1 times more Vitamin B6, 2.2 times more Vitamin B9, 2.6 times more Vitamin C and 3.1 times more Vitamin E than Rhubarb Frozen Cooked with Sugar.
• While 7 oz of Rhubarb Frozen Cooked with Sugar contain 4.1 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 7 ounces of Rhubarb Frozen Cooked with Sugar have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Rhubarb Frozen Cooked with Sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Rhubarb Frozen Cooked with Sugar:

• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 2.1 times more Copper, 2 times more Iron and 3.2 times more Manganese than Rhubarb Frozen Cooked with Sugar.
• While 7 oz of Rhubarb Frozen Cooked with Sugar contain 13.2 times more Calcium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Rhubarb Frozen Cooked with Sugar contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Rhubarb Frozen Cooked with Sugar lack sufficient amounts of Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.7 times more Fiber than Rhubarb Frozen Cooked with Sugar.
• While 7 oz of Rhubarb Frozen Cooked with Sugar contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Sugars than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Rhubarb Frozen Cooked with Sugar provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.