Comparing Nutrients in 14 ounces Seeded Raisins VS Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Rhubarb	15%	8%	77%

Macro Nutrients

	Seeded Raisins	Rhubarb	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2.87% 83.3kcal	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	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.48g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 311g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	18% 10g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Rhubarb	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	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	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	7.33% 0.095mg	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	6.95% 27.8μg	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	35.3% 31.8mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Rhubarb	Recommended Dietary Allowance
Calcium	11% 111mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	9.26% 0.083mg	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	11% 0.87mg	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	34% 0.78mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Rhubarb per 14 oz

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

Lets compare vitamin content per 14 ounces of Seeded Raisins vs Rhubarb:

• 14 ounces of Seeded Raisins have 5.6 times more Vitamin B1, 6.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 7.8 times more Vitamin B6 than Rhubarb.
• While 14 oz of Raw Rhubarb contain 1.5 times more Vitamin C than Seeded Raisins.
• 14 ounces of Rhubarb have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Seeded Raisins as well as Raw Rhubarb have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Seeded Raisins vs Rhubarb:

• 14 ounces of Seeded Raisins have 14.4 times more Copper, 11.8 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 5.4 times more Phosphorus and 2.9 times more Potassium than Rhubarb.
• While 14 oz of Raw Rhubarb contain 3.1 times more Calcium, 1.8 times more Selenium and 5.6 times more Water than Seeded Raisins.
• 14 ounces of Seeded Raisins lack sufficient amounts of Selenium
• Both Seeded Raisins as well as Raw Rhubarb lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seeded Raisins have 14.1 times more Energy, more Omega 3, 17.3 times more Carbohydrate, 3.8 times more Fiber and 2.8 times more Protein than Rhubarb.
• 14 ounces of Rhubarb provide inadequate amounts of Energy, Omega 3 and Protein
• Both Seeded Raisins as well as Raw Rhubarb provide inadequate amounts of Omega 6 in 14 ounces.