Comparing Nutrients in 1 kilogram Dark Raisins VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dark Raisins	Boiled Carrots	Recommended Dietary Allowance
Energy	103% 2990kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	899% 652g	47.6% 34.5g	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	479% 347g	4.97% 3.6g	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	% 305g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	118% 45g	79% 30g	38g per day for Men 19-50 years
Protein	59% 33g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	118% 1.53mg	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	12.5% 50μg	35% 140μg	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	25.6% 23mg	40% 36mg	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	8% 1.2mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Boiled Carrots	Recommended Dietary Allowance
Calcium	62% 620mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	12% 475μg	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	224% 18mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	67.4% 1.55mg	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	140% 980mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.18% 155g	24.4% 902g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 1.6 times more Vitamin B1 and 2.8 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.8 times more Vitamin B9, 1.6 times more Vitamin C, 8.6 times more Vitamin E and 3.9 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Dark Seedless Raisins as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Boiled Carrots:

• Dark Seedless Raisins have 2.1 times more Calcium, 16 times more Copper, 4.9 times more Fluoride, 5.3 times more Iron, 3.6 times more Magnesium, 1.8 times more Manganese, 3.3 times more Phosphorus, 3.2 times more Potassium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Sodium and 5.8 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Boiled and Drained Carrots have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 8.5 times more Energy, 9.6 times more Carbohydrate, 18.9 times more Sugars, 96.4 times more Fructose, 1.5 times more Fiber and 4.3 times more Protein than Boiled and Drained Carrots.
• Both Dark Seedless Raisins as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.