Comparing Nutrients in 14 ounces Golden Raisins VS Raspberries

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Energy	41% 1195kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.89% 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	244% 318g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	360% 261g	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	% 123g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	34.5% 13g	68% 25.8g	38g per day for Men 19-50 years
Protein	23.2% 13g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Golden 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	2.65% 0.032mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	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	99% 1.3mg	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	2.98% 12μg	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	14% 12.7mg	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

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Calcium	25.4% 254mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	39.7% 0.36mg	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	48.6% 3.9mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	57.3% 401mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	87% 2961mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	1.6% 59g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Raspberries per 14 oz

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

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

• 14 ounces of Golden Raisins have 5 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.9 times more Vitamin B6 than Raspberries.
• While 14 oz of Raw Raspberries contain 4 times more Vitamin B1, 7 times more Vitamin B9, 8.2 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Golden Seedless Raisins.
• 14 ounces of Golden Raisins have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Golden Seedless Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Golden Raisins vs Raspberries:

• 14 ounces of Golden Raisins have 2.6 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus and 4.9 times more Potassium than Raspberries.
• While 14 oz of Raw Raspberries contain 3 times more Manganese and 5.8 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Raspberries contain similar levels of Zinc per 14 ounces.
• Both Golden Seedless Raisins as well as Raw Raspberries lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Golden Raisins have 5.8 times more Energy, 6.7 times more Carbohydrate, 14.9 times more Sugars, 14.8 times more Fructose and 2.7 times more Protein than Raspberries.
• While 14 oz of Raw Raspberries contain 6.6 times more Omega 3 and 2 times more Fiber than Golden Seedless Raisins.
• 14 ounces of Golden Raisins provide inadequate amounts of Omega 3
• 14 ounces of Raspberries provide inadequate amounts of Energy
• Both Golden Seedless Raisins as well as Raw Raspberries provide inadequate amounts of Omega 6 in 14 ounces.