Comparing Nutrients in 1 kilogram Carrots VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Carrots	Golden Raisins	Recommended Dietary Allowance
Energy	14% 410kcal	104% 3010kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	616% 800g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	906% 657g	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	7.6% 5.5g	479% 347g	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	% 5.9g	% 310g	g per day for Men 19-50 years
Sucrose	% 36g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	87% 33g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Golden Raisins	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	7.5% 30μg	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	65.6% 59mg	35.6% 32mg	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	44% 6.6mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Golden Raisins	Recommended Dietary Allowance
Calcium	33% 330mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	253% 2.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	98% 2.26mg	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	50% 350mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	219% 7460mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24% 883g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Golden Raisins:

• Raw Carrots have more Vitamin A, 8.3 times more Vitamin B1, 6.3 times more Vitamin B9, 1.8 times more Vitamin C, 5.5 times more Vitamin E and 3.8 times more Vitamin K than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 3.3 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Golden Seedless Raisins have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Carrots as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Golden Raisins:

• Raw Carrots have 2.9 times more Sodium and 5.9 times more Water than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 1.9 times more Calcium, 5.1 times more Copper, 3.3 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium and 1.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Golden Seedless Raisins contain 7.3 times more Energy, 9.5 times more Omega 3, 8.4 times more Carbohydrate, 13.9 times more Sugars, 63.1 times more Fructose and 3.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Golden Seedless Raisins have similar amounts of Fiber per 1 kg.
• Both Raw Carrots as well as Golden Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.