Comparing Nutrients in 14 ounces Seeded Raisins VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Seeded Raisins	Golden Raisins	Recommended Dietary Allowance
Energy	40.5% 1175kcal	41% 1195kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.48g	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	240% 311g	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	71% 27g	34.5% 13g	38g per day for Men 19-50 years
Protein	18% 10g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	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	37% 0.44mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	2.98% 12μg	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	24% 21.4mg	14% 12.7mg	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	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

	Seeded Raisins	Golden Raisins	Recommended Dietary Allowance
Calcium	11% 111mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	128% 10.3mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	42.5% 298mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	87% 2961mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Golden Raisins per 14 oz

Compare the macro and micronutrient content in 14 oz of Seeded Raisins 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 Seeded Raisins vs Golden Raisins:

• 14 ounces of Seeded Raisins have 14 times more Vitamin B1 and 1.7 times more Vitamin C than Golden Raisins.
• While 14 oz of Golden Seedless Raisins contain 1.7 times more Vitamin B6 than Seeded Raisins.
• Both Seeded Raisins and Golden Raisins provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Golden Raisins have insufficient amounts of Vitamin B1
• Both Seeded Raisins as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Seeded Raisins vs Golden Raisins:

• 14 ounces of Seeded Raisins have 1.3 times more Copper and 2.6 times more Iron than Golden Raisins.
• While 14 oz of Golden Seedless Raisins contain 2.3 times more Calcium, 1.3 times more Phosphorus and 2.1 times more Zinc than Seeded Raisins.
• Both Seeded Raisins and Golden Raisins contain similar levels of Magnesium, Manganese and Potassium per 14 ounces.
• 14 ounces of Seeded Raisins lack sufficient amounts of Zinc
• Both Seeded Raisins as well as Golden Seedless Raisins lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seeded Raisins have 1.9 times more Omega 3 and 2.1 times more Fiber than Golden Raisins.
• While 14 oz of Golden Seedless Raisins contain 1.3 times more Protein than Seeded Raisins.
• Both Seeded Raisins and Golden Raisins offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Seeded Raisins as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in 14 ounces.