Comparing Nutrients in 100 grams Raspberries VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Raspberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.8% 52kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	5.63% 4.1g	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	3.24% 2.35g	0.39% 0.28g	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	% 1.86g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 3.44g	g per day for Men 19-50 years
Fiber	17% 6.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	6.46% 0.084mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.4% 3.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	2.75% 11μg	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	29% 26mg	2.56% 2.3mg	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	5.8% 0.87mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.5% 25mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	9.1% 0.082mg	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	8.63% 0.69mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	7.26% 0.17mg	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	4.14% 29mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Cooked Frozen Carrots per 100 g

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

Lets compare vitamin content per 100 grams of Raspberries vs Cooked Frozen Carrots:

• 100 grams of Raspberries have 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 11.4 times more Vitamin C than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 423 times more Vitamin A, 1.5 times more Vitamin B6 and 1.7 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Cooked Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 100 grams.
• 100 grams of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raspberries vs Cooked Frozen Carrots:

• 100 grams of Raspberries have 1.3 times more Iron, 2 times more Magnesium and 4 times more Manganese than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 1.4 times more Calcium, 1.3 times more Potassium and 59 times more Sodium than Raw Raspberries.
• Both Raspberries and Cooked Frozen Carrots contain similar levels of Copper, Phosphorus, Zinc and Water per 100 grams.
• Both Raw Raspberries as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raspberries have 2.9 times more Omega 3, 1.5 times more Carbohydrate, 8.4 times more Fructose, 2 times more Fiber and 2.1 times more Protein than Cooked Frozen Carrots.
• Both Raspberries and Cooked Frozen Carrots offer comparable quantities of Sugars per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Raspberries as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in 100 grams.