Comparing Nutrients in 7 ounces Raspberries VS Rhubarb Frozen Cooked with Sugar

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Rhubarb Frozen Cooked with Sugar	1%	0%	99%

Macro Nutrients

	Raspberries	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Energy	3.56% 103kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	47.6% 62g	130g per day for Men 19-50 years
Sugars	12% 8.77g	78.6% 57g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	2.5% 9.92μg	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	57.8% 52mg	7.28% 6.55mg	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	11.5% 1.73mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	5.95% 0.054mg	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	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	6.3% 0.14mg	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	8.22% 57.5mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Rhubarb Frozen Cooked with Sugar per 7 oz

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

Lets compare vitamin content per 7 ounces of Raspberries vs Rhubarb Frozen Cooked with Sugar:

• 7 ounces of Raspberries have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B5, 2.8 times more Vitamin B6, 4.2 times more Vitamin B9, 7.9 times more Vitamin C and 4.6 times more Vitamin E than Rhubarb Frozen Cooked with Sugar.
• While 7 oz of Rhubarb Frozen Cooked with Sugar contain 2.7 times more Vitamin K than Raw Raspberries.
• 7 ounces of Rhubarb Frozen Cooked with Sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Raw Raspberries as well as Rhubarb Frozen Cooked with Sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raspberries vs Rhubarb Frozen Cooked with Sugar:

• 7 ounces of Raspberries have 3.3 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 9.2 times more Manganese, 3.6 times more Phosphorus, 1.6 times more Potassium, 5.3 times more Zinc and 1.3 times more Water than Rhubarb Frozen Cooked with Sugar.
• While 7 oz of Rhubarb Frozen Cooked with Sugar contain 5.8 times more Calcium than Raw Raspberries.
• 7 ounces of Rhubarb Frozen Cooked with Sugar lack sufficient amounts of Phosphorus and Zinc
• Both Raw Raspberries as well as Rhubarb Frozen Cooked with Sugar lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have more Omega 3, 3.3 times more Fiber and 3.1 times more Protein than Rhubarb Frozen Cooked with Sugar.
• While 7 oz of Rhubarb Frozen Cooked with Sugar contain 2.2 times more Energy, 2.6 times more Carbohydrate and 6.5 times more Sugars than Raw Raspberries.
• 7 ounces of Raspberries provide inadequate amounts of Energy
• 7 ounces of Rhubarb Frozen Cooked with Sugar provide inadequate amounts of Omega 3 and Protein
• Both Raw Raspberries as well as Rhubarb Frozen Cooked with Sugar provide inadequate amounts of Omega 6 in seven ounces.