Comparing Nutrients in 14 ounces Raspberries VS Dark Raisins

Macros Ratio

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

Macro Nutrients

	Raspberries	Dark Raisins	Recommended Dietary Allowance
Energy	7.1% 206kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	242% 315g	130g per day for Men 19-50 years
Sugars	24% 17.5g	357% 259g	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	13% 9.33g	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	% 7.4g	% 121g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	68% 25.8g	47% 18g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45.4% 13.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	4.96% 20μg	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	116% 104mg	10% 9.13mg	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	23% 3.45mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Dark Raisins	Recommended Dietary Allowance
Calcium	9.92% 99mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	120% 1.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.2% 928μg	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	34.2% 2.74mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	48.5% 1.1mg	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	16.4% 115mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	87% 2953mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.2% 340g	1.66% 61.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Dark Raisins per 14 oz

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

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

• 14 ounces of Raspberries have 4.2 times more Vitamin B9, 11.4 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Dark Raisins.
• While 14 oz of Dark Seedless Raisins contain 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Raspberries.
• 14 ounces of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Raspberries as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raspberries vs Dark Raisins:

• 14 ounces of Raspberries have 2.4 times more Manganese and 5.5 times more Water than Dark Raisins.
• While 14 oz of Dark Seedless Raisins contain 2.5 times more Calcium, 3 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 3.4 times more Phosphorus and 4.9 times more Potassium than Raw Raspberries.
• Both Raspberries and Dark Raisins contain similar levels of Zinc per 14 ounces.
• Both Raw Raspberries as well as Dark Seedless Raisins lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raspberries have 9 times more Omega 3 and 1.4 times more Fiber than Dark Raisins.
• While 14 oz of Dark Seedless Raisins contain 5.8 times more Energy, 6.6 times more Carbohydrate, 14.7 times more Sugars, 14.8 times more Fructose and 2.8 times more Protein than Raw Raspberries.
• 14 ounces of Raspberries provide inadequate amounts of Energy
• 14 ounces of Dark Raisins provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Dark Seedless Raisins provide inadequate amounts of Omega 6 in 14 ounces.