Comparing Nutrients in 7 ounces Raspberries Puree VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Raspberries Puree	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	3.76% 109kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	12% 16g	130g per day for Men 19-50 years
Sugars	18% 13g	16.5% 12g	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	8.35% 6.05g	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	% 5.58g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 0.36g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	9.16% 0.12mg	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	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 29mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.53mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	15% 0.13mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	29.6% 0.68mg	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	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Seedless Raspberries Puree per 7 oz

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

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

• 7 ounces of Raspberries Puree have 2.3 times more Vitamin C than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 1.6 times more Vitamin B6 and 2 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree and Seedless Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raspberries Puree with Seeds as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Raspberries Puree have 1.6 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Zinc than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 1.6 times more Iron than Raspberries Puree with Seeds.
• Both Raspberries Puree and Seedless Raspberries Puree contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries Puree have 1.4 times more Carbohydrate and 4.8 times more Fiber than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 1.7 times more Omega 3 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Seedless Raspberries Puree offer comparable quantities of Sugars and Fructose per seven ounces.
• 7 ounces of Raspberries Puree provide inadequate amounts of Omega 3
• Both Raspberries Puree with Seeds as well as Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.