Comparing Nutrients in 7 ounces Sweetened Red Frozen Raspberries VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Raspberries	8%	10%	82%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Energy	7.05% 204kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	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	3.72% 0.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	40% 52g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	59.6% 43g	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	23% 8.73g	34% 13g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	13% 51.6μg	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	36.4% 32.7mg	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	9.53% 1.43mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	16% 1.3mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	4.8% 33.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Raspberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Red Frozen Raspberries versus 7 oz of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Red Frozen Raspberries vs Raspberries:

• 7 ounces of Sweetened Red Frozen Raspberries have 1.2 times more Vitamin B9 than Raspberries.
• While 7 oz of Raw Raspberries contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin C than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raspberries provide similar amounts of Vitamin B2, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Red Frozen Raspberries vs Raspberries:

• 7 oz of Raw Raspberries contain 1.7 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raspberries contain similar levels of Copper, Iron and Manganese per seven ounces.
• 7 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Red Frozen Raspberries have 2 times more Energy, 2.2 times more Carbohydrate and 4.9 times more Sugars than Raspberries.
• While 7 oz of Raw Raspberries contain 4.2 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Sweetened Red Frozen Raspberries.
• 7 ounces of Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Raspberries provide inadequate amounts of Energy
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries provide inadequate amounts of Omega 6 in seven ounces.