Comparing Nutrients in 14 ounces Dark Raisins VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Raspberries	8%	10%	82%

Macro Nutrients

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Energy	41% 1187kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	357% 259g	24% 17.5g	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	13% 9.33g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	47% 18g	68% 25.8g	38g per day for Men 19-50 years
Protein	23.4% 13g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Raspberries	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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	45.4% 13.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	21% 83.3μg	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	116% 104mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Calcium	24.6% 246mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	39.7% 0.36mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	116% 2.66mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	87% 2953mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Raisins vs Raspberries:

• Dark Seedless Raisins have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Raspberries.
• While Raw Raspberries contain 4.2 times more Vitamin B9, 11.4 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dark Raisins vs Raspberries:

• Dark Seedless Raisins have 2.5 times more Calcium, 3 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 3.4 times more Phosphorus, 4.9 times more Potassium, 3 times more Selenium and 26 times more Sodium than Raw Raspberries.
• While Raw Raspberries contain 2.4 times more Manganese and 5.5 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Raspberries have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dark Seedless Raisins have 5.8 times more Energy, 6.6 times more Carbohydrate, 14.7 times more Sugars, 14.8 times more Fructose and 2.8 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 9 times more Omega 3, 6.4 times more Omega 6 and 1.4 times more Fiber than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.