Comparing Nutrients in 7 ounces Raspberries Puree VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Raspberries Puree	Frozen Carrots	Recommended Dietary Allowance
Energy	3.76% 109kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	12% 15.7g	130g per day for Men 19-50 years
Sugars	18% 13g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 8.04g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	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	9% 135mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Raspberries Puree have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B5, 3 times more Vitamin B9, 5.8 times more Vitamin C and 1.4 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 142 times more Vitamin A and 2.6 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Frozen Carrots provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 7 ounces for Raspberries Puree vs Frozen Carrots:

• 7 ounces of Raspberries Puree have 1.6 times more Iron, 2.1 times more Magnesium and 4 times more Manganese than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.6 times more Calcium and 17 times more Sodium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Frozen Carrots contain similar levels of Copper, Phosphorus, Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries Puree have 1.5 times more Carbohydrate, 1.4 times more Sugars, 10.6 times more Fructose and 1.3 times more Fiber than Frozen Carrots.
• Both Raspberries Puree with Seeds as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.