Comparing Nutrients in 100 grams Sweetened Red Frozen Raspberries VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Raspberries	8%	10%	82%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Energy	3.55% 103kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.016% 0.005g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	9.2% 12g	130g per day for Men 19-50 years
Sugars	30% 21.8g	6.1% 4.4g	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	NA	3.24% 2.35g	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	NA	% 1.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	17% 6.5g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.46% 0.045mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.4% 3.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.5% 26μg	5.25% 21μg	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	18.3% 16.5mg	29% 26mg	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	4.8% 0.72mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.4% 6.5μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Raspberries	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	10% 0.09mg	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	8.13% 0.65mg	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	29% 0.67mg	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	2.43% 17mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	2.3% 85.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Raspberries per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Red Frozen Raspberries versus 100 g of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Red Frozen Raspberries vs Raspberries:

• 100 grams of Sweetened Red Frozen Raspberries have 1.2 times more Vitamin B9 than Raspberries.
• While 100 g of Raw Raspberries contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin C than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raspberries provide similar amounts of Vitamin B2, Vitamin E and Vitamin K per 100 grams.
• 100 grams of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sweetened Red Frozen Raspberries vs Raspberries:

• 100 g of Raw Raspberries contain 1.7 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Raspberries contain similar levels of Copper, Iron and Manganese per 100 grams.
• 100 grams of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Red Frozen Raspberries have 2 times more Energy, 2.2 times more Carbohydrate and 4.9 times more Sugars than Raspberries.
• While 100 g of Raw Raspberries contain 4.2 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Sweetened Red Frozen Raspberries.
• 100 grams of Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3 and Protein
• 100 grams of Raspberries provide inadequate amounts of Energy
• Both Sweetened Red Frozen Raspberries as well as Raw Raspberries provide inadequate amounts of Omega 6 in 100 grams.