Comparing Nutrients in 100 grams Raspberries VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Raspberries	Frozen Carrots	Recommended Dietary Allowance
Energy	1.8% 52kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	1.45% 0.25g	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	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 4.05g	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	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	3.67% 0.044mg	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	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	7.3% 0.095mg	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	2.5% 10μg	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	2.78% 2.5mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.5% 25mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	8.22% 0.074mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	7.43% 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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Frozen Carrots per 100 g

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

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

• 100 grams of Raspberries have 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B9, 10.5 times more Vitamin C and 1.5 times more Vitamin E than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 355 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 2.3 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Frozen Carrots provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raspberries vs Frozen Carrots:

• 100 grams of Raspberries have 1.2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 3.9 times more Manganese and 1.3 times more Zinc than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.4 times more Calcium, 1.6 times more Potassium and 68 times more Sodium than Raw Raspberries.
• Both Raspberries and Frozen Carrots contain similar levels of Phosphorus and Water per 100 grams.
• Both Raw Raspberries as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raspberries have 7.4 times more Omega 3, 1.5 times more Carbohydrate, 7.6 times more Fructose, 2 times more Fiber and 1.5 times more Protein than Frozen Carrots.
• Both Raspberries and Frozen Carrots offer comparable quantities of Sugars per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Raspberries as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.