Comparing Nutrients in 7 ounces Raspberry Juice Concentrate VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Raspberry Juice Concentrate	Carrots	Recommended Dietary Allowance
Energy	15% 439kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	14.6% 19g	130g per day for Men 19-50 years
Sugars	105% 76g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 7.12g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	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	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Carrots	Recommended Dietary Allowance
Calcium	19.2% 192mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	68.8% 2338mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 3.8 times more Vitamin B1, 5.9 times more Vitamin B2, 4 times more Vitamin B3, 9.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.1 times more Vitamin B9 and 11 times more Vitamin E than Raspberry Juice Concentrate.

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

• Raspberry Juice Concentrate has 2.9 times more Calcium, 3.1 times more Copper, 3.9 times more Iron, 9.3 times more Magnesium, 32.7 times more Manganese, 2.9 times more Phosphorus, 3.7 times more Potassium and 5.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 6.9 times more Sodium and 2.1 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 7 ounces:

• Raspberry Juice Concentrate has 5.4 times more Energy, 5.6 times more Fat, 5.6 times more Carbohydrate, 8.1 times more Sugars, 36.5 times more Fructose and 3.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.5 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Raw Carrots have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 7 oz.