Comparing Nutrients in 14 ounces Dark Raisins VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Dark Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	41% 1187kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	71.3% 93g	130g per day for Men 19-50 years
Sugars	357% 259g	110% 79.6g	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	190% 138g	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	% 121g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47% 18g	34.5% 13g	38g per day for Men 19-50 years
Protein	23.4% 13g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	13% 0.17mg	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	4.96% 20μg	11% 43.7μg	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	10% 9.13mg	38.4% 34.5mg	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	3.18% 0.48mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	24.6% 246mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	23.2% 928μg	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	89% 7.1mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	40.2% 0.92mg	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	55.6% 389mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	87% 2953mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Dark Raisins versus 14 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dark Raisins vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 14 ounces of Dark Raisins have 5.3 times more Vitamin B1, 4 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.1 times more Vitamin B6 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 14 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 2.2 times more Vitamin B9, 3.8 times more Vitamin C, 4.9 times more Vitamin E and 1.5 times more Vitamin K than Dark Seedless Raisins.
• 14 ounces of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• 14 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Dark Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dark Raisins vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 14 ounces of Dark Raisins have 5.6 times more Calcium, 4.8 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 1.2 times more Manganese, 10.9 times more Phosphorus, 7.9 times more Potassium and 2.3 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 14 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 4.9 times more Water than Dark Seedless Raisins.
• 14 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Dark Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Raisins have 3.3 times more Energy, 3.4 times more Carbohydrate, 3.2 times more Sugars, 1.4 times more Fiber and 4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 14 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Dark Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.