Comparing Nutrients in 7 ounces Raspberries VS Raw Frozen Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Raw Frozen Rhubarb	9%	4%	87%

Macro Nutrients

	Raspberries	Raw Frozen Rhubarb	Recommended Dietary Allowance
Energy	3.56% 103kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.18% 0.058g	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	0.63% 0.11g	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	12% 8.77g	3% 2.2g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Raw Frozen Rhubarb	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.43% 0.058mg	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	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	3.8% 0.05mg	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	3.97% 16μg	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	10.6% 9.53mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Raw Frozen Rhubarb	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	5.07% 0.046mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	8.37% 0.19mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.6% 170g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Raw Frozen Rhubarb per 7 oz

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

Lets compare vitamin content per 7 ounces of Raspberries vs Raw Frozen Rhubarb:

• 7 ounces of Raspberries have 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 5.1 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9, 5.5 times more Vitamin C and 3.2 times more Vitamin E than Raw Frozen Rhubarb.
• While 7 oz of Raw Frozen Rhubarb contain 3.8 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Raw Frozen Rhubarb provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Raw Frozen Rhubarb have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Raw Raspberries as well as Raw Frozen Rhubarb have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raspberries vs Raw Frozen Rhubarb:

• 7 ounces of Raspberries have 3.9 times more Copper, 2.4 times more Iron, 1.2 times more Magnesium, 6.9 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium and 4.2 times more Zinc than Raw Frozen Rhubarb.
• While 7 oz of Raw Frozen Rhubarb contain 7.8 times more Calcium and 5.5 times more Selenium than Raw Raspberries.
• Both Raspberries and Raw Frozen Rhubarb contain similar levels of Water per seven ounces.
• 7 ounces of Raspberries lack sufficient amounts of Selenium
• 7 ounces of Raw Frozen Rhubarb lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have more Omega 3, 2.3 times more Carbohydrate, 4 times more Sugars, 3.6 times more Fiber and 2.2 times more Protein than Raw Frozen Rhubarb.
• 7 ounces of Raw Frozen Rhubarb provide inadequate amounts of Omega 3 and Protein
• Both Raw Raspberries as well as Raw Frozen Rhubarb provide inadequate amounts of Energy and Omega 6 in seven ounces.