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

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Raw Frozen Rhubarb	9%	4%	87%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raw Frozen Rhubarb	Recommended Dietary Allowance
Energy	6.23% 181kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.18% 0.058g	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	0.63% 0.11g	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	55% 40g	3% 2.2g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raw Frozen Rhubarb	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	4.43% 0.058mg	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	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	3.8% 0.05mg	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	3.97% 16μg	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	10.6% 9.53mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Raw Frozen Rhubarb	Recommended Dietary Allowance
Calcium	2.2% 22mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	5.07% 0.046mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	8.37% 0.19mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.04% 149g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Raw Frozen Rhubarb 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 Raw Frozen Rhubarb 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 Raw Frozen Rhubarb:

• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 2.2 times more Vitamin B3, 3.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, 1.8 times more Vitamin C and 2.2 times more Vitamin E than Raw Frozen Rhubarb.
• While 7 oz of Raw Frozen Rhubarb contain 1.6 times more Vitamin B1 and 5.6 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 Frozen Rhubarb provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 7 ounces of Raw Frozen Rhubarb have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Frozen Rhubarb have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 2.5 times more Copper, 1.4 times more Iron and 2.4 times more Manganese than Raw Frozen Rhubarb.
• While 7 oz of Raw Frozen Rhubarb contain 17.6 times more Calcium, 1.5 times more Magnesium and 11 times more Selenium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Frozen Rhubarb contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Selenium
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Frozen Rhubarb lack sufficient amounts of Phosphorus 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 4.3 times more Energy, 4.6 times more Carbohydrate, 18.2 times more Sugars and 1.8 times more Fiber than Raw Frozen Rhubarb.
• 7 ounces of Raw Frozen Rhubarb provide inadequate amounts of Energy
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Frozen Rhubarb provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.