Comparing Nutrients in 7 ounces Raspberry Juice Concentrate VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Raspberry Juice Concentrate	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	15% 439kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	105% 76g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 6.83g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	19.2% 192mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	18% 0.16mg	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	28.8% 2.3mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	14.4% 0.33mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	68.8% 2338mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberry Juice Concentrate VS Cooked Frozen Carrots per 7 oz

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

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

• 7 ounces of Raspberry Juice Concentrate have 8.3 times more Vitamin B1, 9.2 times more Vitamin B2, 9.4 times more Vitamin B3, 15.5 times more Vitamin B5, 3 times more Vitamin B6 and 16.6 times more Vitamin C than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Vitamin A and 16.8 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Cooked Frozen Carrots provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E

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

• 7 ounces of Raspberry Juice Concentrate have 2.8 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 10.2 times more Magnesium, 28 times more Manganese, 3.2 times more Phosphorus, 6.1 times more Potassium and 3.7 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 5.9 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberry Juice Concentrate have 6 times more Energy, 6.9 times more Carbohydrate, 9.4 times more Sugars, 71.8 times more Fructose and 5.2 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 14.7 times more Omega 3 and 3 times more Fiber than Raspberry Juice Concentrate.
• 7 ounces of Raspberry Juice Concentrate provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raspberry Juice Concentrate as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.