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

Macros Ratio

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

Macro Nutrients

	Seeded Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	40.5% 1175kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.48g	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	240% 311g	71.3% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Seeded 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	37% 0.44mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	2.98% 12μg	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	24% 21.4mg	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	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 111mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	25% 0.23mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	42.5% 298mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	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	7.4% 111mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	8.1% 299g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 5.6 times more Vitamin B1, 5.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.5 times more Vitamin B6 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 5.4 times more Vitamin B5, 3.7 times more Vitamin B9 and 1.6 times more Vitamin C than Seeded Raisins.
• Both Seeded 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 oz.

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

• Seeded Raisins have 2.5 times more Calcium, 5.3 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 8.3 times more Phosphorus, 8.8 times more Potassium, 6 times more Selenium and 9.3 times more Sodium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 4.5 times more Water than Seeded Raisins.
• Both Seeded Raisins and Raspberries, canned, red, heavy syrup pack, solids and liquids have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Seeded Raisins have 3.3 times more Energy, 1.6 times more Omega 3, 3.4 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Seeded Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.