Comparing Nutrients in 7 ounces Raspberry Juice Concentrate VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Energy	15% 439kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	105% 76g	9.44% 6.85g	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	55% 40g	0.99% 0.71g	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	% 34g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 5.36g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	23.4% 0.3mg	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	4.47% 18μg	6.95% 27.8μg	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	84% 75.6mg	7.94% 7.14mg	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	0.79% 0.12mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Carrots	Recommended Dietary Allowance
Calcium	19.2% 192mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	28.8% 2.3mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	13.4% 0.31mg	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	28.3% 198mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	68.8% 2338mg	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	1.32% 20mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raspberry Juice Concentrate vs Boiled Carrots:

• Raspberry Juice Concentrate has 3.8 times more Vitamin B1, 7.7 times more Vitamin B2, 6 times more Vitamin B3, 11.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 10.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B9 and 17.2 times more Vitamin E than Raspberry Juice Concentrate.

Comparing minerals per 7 ounces for Raspberry Juice Concentrate vs Boiled Carrots:

• Raspberry Juice Concentrate has 3.2 times more Calcium, 8.1 times more Copper, 3.4 times more Iron, 11.2 times more Magnesium, 30.1 times more Manganese, 3.3 times more Phosphorus, 5 times more Potassium and 6.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.8 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 7 ounces:

• Raspberry Juice Concentrate has 6.3 times more Energy, 7.4 times more Fat, 6.5 times more Carbohydrate, 11.1 times more Sugars, 55.8 times more Fructose and 4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 7 oz.