Comparing Nutrients in 100 grams Boiled Carrots VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Boiled Carrots	Raspberries Puree	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	9.05% 6.56g	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	0.5% 0.36g	4.55% 3.3g	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	% 0.4g	% 3.05g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.21g	g per day for Men 19-50 years
Fiber	7.9% 3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	2.85% 0.037mg	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	3.5% 14μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	16.2% 14.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raspberries Puree	Recommended Dietary Allowance
Calcium	3% 30mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	9.56% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	29.4% 0.68mg	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	4.3% 30mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Raspberries Puree:

• Boiled and Drained Carrots have 170.4 times more Vitamin A, 1.4 times more Vitamin B3, 4.1 times more Vitamin B6 and 1.3 times more Vitamin E than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 2 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raspberries Puree with Seeds have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Raspberries Puree:

• Boiled and Drained Carrots have 1.3 times more Calcium, 1.2 times more Potassium and 14.5 times more Sodium than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 5.1 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 4.4 times more Manganese and 1.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raspberries Puree with Seeds have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raspberries Puree with Seeds contain 1.6 times more Energy, 5.4 times more Fat, 28 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Sugars, 9.2 times more Fructose, 1.4 times more Fiber and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raspberries Puree with Seeds have insufficient amounts of Omega 6, Glucose and Sucrose in 100 g.