Thanks for your help, it sort of helped there still seems to be some inconsistency, I now finally got this working through much pain so these are the steps I followed.
make sure you run VS as administrator to avoid package errors
Run Update-Package to ensure all packages are upto date when asked for File 'Areas\HelpPage\Views_ViewStart.cshtml' already exists in project 'ItsSorted.WebApi'. Do you want to overwrite it? [Y] Yes [A] Yes to All [N] No [L] No to All [?] Help (default is "N"):a use A
updatate web.config to stop razor errors
<runtime>
<assemblyBinding xmlns="urn:schemas-microsoft-com:asm.v1">
and add
<dependentAssembly>
<assemblyIdentity name="System.Web.WebPages.Razor" publicKeyToken="31bf3856ad364e35" />
<bindingRedirect oldVersion="0.0.0.0-3.0.0.0" newVersion="3.0.0.0"/>
</dependentAssembly>
At this point the app is in a state to have Unity
run Unity install Install-Package Unity.WebAPI
Painfull experience but now working :)
Forgot to mention the framework was not an issue I tried with both versions