Comparing Nutrients in 14 ounces Pummelo VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Pummelo	Golden Raisins	Recommended Dietary Allowance
Energy	5.2% 151kcal	41% 1195kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38g	244% 318g	130g per day for Men 19-50 years
Sugars	NA	360% 261g	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	190% 138g	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	% 123g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	34.5% 13g	38g per day for Men 19-50 years
Protein	5.4% 3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Golden Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	99% 1.3mg	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	NA	2.98% 12μg	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	269% 242mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Golden Raisins	Recommended Dietary Allowance
Calcium	1.6% 16mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	101% 0.9mg	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	5.46% 0.44mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	2.93% 0.067mg	39% 0.9mg	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	9.64% 67.5mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	87% 2961mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.56% 354g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Golden Raisins per 14 oz

Compare the macro and micronutrient content in 14 oz of Pummelo versus 14 oz of Golden Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pummelo vs Golden Raisins:

• 14 ounces of Pummelo have 4.3 times more Vitamin B1 and 19.1 times more Vitamin C than Golden Raisins.
• While 14 oz of Golden Seedless Raisins contain 7.1 times more Vitamin B2, 5.2 times more Vitamin B3 and 9 times more Vitamin B6 than Raw Pummelo.
• 14 ounces of Pummelo have insufficient amounts of Vitamin B3
• 14 ounces of Golden Raisins have insufficient amounts of Vitamin B1
• Both Raw Pummelo as well as Golden Seedless Raisins have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pummelo vs Golden Raisins:

• 14 ounces of Pummelo have 6 times more Water than Golden Raisins.
• While 14 oz of Golden Seedless Raisins contain 16 times more Calcium, 4.8 times more Copper, 8.9 times more Iron, 5.8 times more Magnesium, 13.3 times more Manganese, 5.9 times more Phosphorus, 3.5 times more Potassium and 4.6 times more Zinc than Raw Pummelo.
• 14 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Golden Seedless Raisins contain 7.9 times more Energy, 8.3 times more Carbohydrate, 3.3 times more Fiber and 4.3 times more Protein than Raw Pummelo.
• 14 ounces of Pummelo provide inadequate amounts of Energy and Protein