Comparing Nutrients in 7 ounces Raspberries Puree VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Raspberries Puree	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.76% 109kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	18% 13g	6.73% 4.9g	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	9.03% 6.55g	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	% 6.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	17% 0.22mg	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	15% 59.5μg	3.97% 16μg	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	32% 29mg	4.4% 3.97mg	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	10% 1.53mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	22.7% 0.2mg	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	17% 1.37mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	39% 0.89mg	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	8.5% 59.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.6% 170g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Raspberries Puree versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raspberries Puree vs Canned Carrots with Liquids and Salt:

• 7 ounces of Raspberries Puree have 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B5, 3.8 times more Vitamin B9 and 7.3 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 122.6 times more Vitamin A and 3 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Raspberries Puree have insufficient amounts of Vitamin A
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Raspberries Puree vs Canned Carrots with Liquids and Salt:

• 7 ounces of Raspberries Puree have 1.3 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese and 1.5 times more Phosphorus than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium and 60 times more Sodium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Canned Carrots with Liquids and Salt contain similar levels of Copper, Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries Puree have 2.1 times more Carbohydrate, 2.7 times more Sugars and 2.4 times more Fiber than Canned Carrots with Liquids and Salt.
• Both Raspberries Puree with Seeds as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.