Comparing Nutrients in 100 grams Raspberries VS Sweetened Red Frozen Raspberries

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Raw Raspberries have 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 Raw Raspberries and Sweetened Red Frozen Raspberries have similar amounts of Copper, Iron, Manganese and Water per 100 g.
• Both Raw Raspberries as well as Sweetened Red Frozen Raspberries have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

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