Comparing Nutrients in 7 ounces Seedless Raspberries Puree VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	16.5% 12g	9.44% 6.85g	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	8.35% 6.05g	0.99% 0.71g	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	% 5.58g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 5.36g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	23.4% 0.3mg	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	14.4% 57.5μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.4% 3.06mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	26.8% 2.14mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	13.4% 0.31mg	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	5.67% 39.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Seedless Raspberries Puree vs Boiled Carrots:

• Seedless Raspberries Puree have 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9, 1.8 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A, 1.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Seedless Raspberries Puree.

Comparing minerals per 7 ounces for Seedless Raspberries Puree vs Boiled Carrots:

• Seedless Raspberries Puree have 4 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium and 2.2 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 1.5 times more Phosphorus, 1.4 times more Potassium and 14.5 times more Sodium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Seedless Raspberries Puree have 47 times more Omega 3, 1.8 times more Sugars, 8.5 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Fiber than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Seedless Raspberries Puree as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.