Comparing Nutrients in 7 ounces Sweetened Red Frozen Raspberries VS Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Rhubarb	15%	8%	77%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Energy	7.05% 204kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	6.93% 9g	130g per day for Men 19-50 years
Sugars	59.6% 43g	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	23% 8.73g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	3.66% 0.048mg	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	13% 51.6μg	3.47% 14μg	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	17.6% 16mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Rhubarb	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	4.63% 0.042mg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	17% 0.39mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.9% 144g	5.02% 186g	3700g per day for Men 19-50 years

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

• Sweetened Red Frozen Raspberries have 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9, 2.1 times more Vitamin C and 2.7 times more Vitamin E than Raw Rhubarb.
• While Raw Rhubarb contains 1.3 times more Vitamin B3 and 4.5 times more Vitamin K than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Rhubarb have similar amounts of Vitamin B1 per 7 oz.
• Both Sweetened Red Frozen Raspberries as well as Raw Rhubarb have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Sweetened Red Frozen Raspberries have 5 times more Copper, 3 times more Iron, 3.3 times more Manganese, 1.2 times more Phosphorus and 1.8 times more Zinc than Raw Rhubarb.
• While Raw Rhubarb contains 5.7 times more Calcium, 2.5 times more Potassium, 3.7 times more Selenium and 1.3 times more Water than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raw Rhubarb have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Red Frozen Raspberries have 4.9 times more Energy, more Omega 3, 5.8 times more Carbohydrate, 19.8 times more Sugars and 2.4 times more Fiber than Raw Rhubarb.
• While Raw Rhubarb contains 1.3 times more Protein than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries as well as Raw Rhubarb have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.