Comparing Nutrients in 14 ounces Seeded Raisins VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Seeded Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	40.5% 1175kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.65% 0.64g	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	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.48g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 311g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	119% 86.4g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	18% 10g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	10.4% 0.13mg	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	25.8% 103μg	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	72.8% 65.5mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	11% 111mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	46.3% 0.42mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	112% 2.58mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	7.8% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Seeded Raisins vs Sweetened Red Frozen Raspberries:

• Seeded Raisins have 5.9 times more Vitamin B1, 4 times more Vitamin B2, 4.8 times more Vitamin B3 and 5.5 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 3.3 times more Vitamin B5, 8.7 times more Vitamin B9 and 3.1 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Seeded Raisins vs Sweetened Red Frozen Raspberries:

• Seeded Raisins have 1.9 times more Calcium, 2.9 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 4.4 times more Phosphorus, 7.2 times more Potassium, 2 times more Selenium and 28 times more Sodium than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 2.4 times more Manganese and 4.4 times more Water than Seeded Raisins.
• Both Seeded Raisins and Sweetened Red Frozen Raspberries have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Seeded Raisins have 2.9 times more Energy, 1.2 times more Omega 3, 3 times more Carbohydrate, 1.5 times more Fiber and 3.6 times more Protein than Sweetened Red Frozen Raspberries.
• Both Seeded Raisins as well as Sweetened Red Frozen Raspberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.