Comparing Nutrients in 100 calories Sweetened Red Frozen Raspberries VS Seeded Raisins

Weight per 100 calories

• Sweetened Red Frozen Raspberries: 97g
• Seeded Raisins: 33.8g

Seeded Raisins have 2.9 times more energy per unit of mass than Sweetened Red Frozen Raspberries, which is high in comparison to other foods. Sweetened Red Frozen Raspberries having average energy density.

Discover which food has more nutrients per 100 calories - Sweetened Red Frozen Raspberries or Seeded Raisins?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Seeded Raisins	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.015% 0.005g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.82% 0.029g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.2% 4.27g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.52% 0.85g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Seeded Raisins	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	3.15% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	4.73% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	2.35% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.54% 0.033mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.3% 25.2μg	0.25% 1μg	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	17.8% 16mg	2.03% 1.82mg	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	4.66% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.26% 6.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Seeded Raisins	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	0.95% 9.46mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	11.3% 0.1mg	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	7.9% 0.63mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	3% 12.6mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	3.92% 0.09mg	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	2.36% 16.5mg	3.6% 25.3mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	0.53% 0.29μg	0.37% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.065% 0.97mg	0.63% 9.46mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	0.55% 0.061mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	0.15% 5.6g	3700g per day for Men 19-50 years

Sweetened Red Frozen Raspberries VS Seeded Raisins Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweetened Red Frozen Raspberries or Seeded Raisins?

Lets compare vitamin content per 100 calories of Sweetened Red Frozen Raspberries vs Seeded Raisins:

• 100 calories of Sweetened Red Frozen Raspberries have 9.6 times more Vitamin B5, 24.9 times more Vitamin B9 and 8.8 times more Vitamin C than Seeded Raisins.
• While 100 kcal of Seeded Raisins contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• 100 calories of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• 100 calories of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Sweetened Red Frozen Raspberries as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sweetened Red Frozen Raspberries vs Seeded Raisins:

• 100 calories of Sweetened Red Frozen Raspberries have 1.2 times more Magnesium and 7 times more Manganese than Seeded Raisins.
• While 100 kcal of Seeded Raisins contain 1.4 times more Iron, 1.5 times more Phosphorus and 2.5 times more Potassium than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Seeded Raisins contain similar levels of Copper per 100 calories.
• Both Sweetened Red Frozen Raspberries as well as Seeded Raisins lack sufficient amounts of Calcium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweetened Red Frozen Raspberries have 1.9 times more Fiber than Seeded Raisins.
• Both Sweetened Red Frozen Raspberries and Seeded Raisins offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Sweetened Red Frozen Raspberries as well as Seeded Raisins provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 calories.