Comparing Nutrients in 14 ounces Raspberries VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Energy	7.1% 206kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	2.85% 0.48g	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	240% 311g	130g per day for Men 19-50 years
Sugars	24% 17.5g	NA	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	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	71% 27g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Seeded 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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	57.4% 0.75mg	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	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	116% 104mg	24% 21.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Calcium	9.92% 99mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	133% 1.2mg	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	34.2% 2.74mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	46% 1.06mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	96% 3274mg	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	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.2% 340g	1.78% 65.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Seeded Raisins per 14 oz

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

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

• 14 ounces of Raspberries have 7.3 times more Vitamin B5, 7 times more Vitamin B9 and 4.9 times more Vitamin C than Seeded Raisins.
• While 14 oz of Seeded Raisins contain 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Raspberries.
• 14 ounces of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Raspberries as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raspberries vs Seeded Raisins:

• 14 ounces of Raspberries have 2.5 times more Manganese, 2.3 times more Zinc and 5.2 times more Water than Seeded Raisins.
• While 14 oz of Seeded Raisins contain 3.4 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus and 5.5 times more Potassium than Raw Raspberries.
• Both Raspberries and Seeded Raisins contain similar levels of Calcium per 14 ounces.
• 14 ounces of Seeded Raisins lack sufficient amounts of Zinc
• Both Raw Raspberries as well as Seeded Raisins lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raspberries have 3.4 times more Omega 3 than Seeded Raisins.
• While 14 oz of Seeded Raisins contain 5.7 times more Energy, 6.6 times more Carbohydrate and 2.1 times more Protein than Raw Raspberries.
• Both Raspberries and Seeded Raisins offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Raspberries provide inadequate amounts of Energy
• Both Raw Raspberries as well as Seeded Raisins provide inadequate amounts of Omega 6 in 14 ounces.