Comparing Nutrients in 1 kilogram Dark Raisins VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Dark Raisins	Oranges	Recommended Dietary Allowance
Energy	103% 2990kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	90% 118g	130g per day for Men 19-50 years
Sugars	899% 652g	129% 94g	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	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	% 305g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	118% 45g	63% 24g	38g per day for Men 19-50 years
Protein	59% 33g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Oranges	Recommended Dietary Allowance
Calcium	62% 620mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	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	224% 18mg	12.5% 1mg	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	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	4.18% 155g	23.4% 868g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 1.2 times more Vitamin B1, 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 6 times more Vitamin B9, 23.1 times more Vitamin C and 1.5 times more Vitamin E than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Oranges:

• Dark Seedless Raisins have 1.6 times more Calcium, 6 times more Copper, 17.9 times more Iron, 3.6 times more Magnesium, 11.2 times more Manganese, 7 times more Phosphorus, 4.1 times more Potassium, more Sodium and 5.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5.6 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Oranges have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 6.4 times more Energy, 6.8 times more Carbohydrate, 7 times more Sugars, 1.9 times more Fiber and 3.5 times more Protein than Raw Oranges.
• Both Dark Seedless Raisins as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.