Comparing Nutrients in 1 kilogram Dark Raisins VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dark Raisins	Oranges with Peel	Recommended Dietary Allowance
Energy	103% 2990kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	119% 155g	130g per day for Men 19-50 years
Sugars	899% 652g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	59% 33g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Oranges with Peel	Recommended Dietary Allowance
Calcium	62% 620mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	57.6% 1960mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.18% 155g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Raisins versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dark Raisins has 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 6 times more Vitamin B9 and 30.9 times more Vitamin C than Dark Seedless Raisins.
• Both Dark Raisins and Oranges with Peel provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dark Raisins have insufficient amounts of Vitamin B9
• Both Dark Seedless Raisins as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dark Raisins vs Oranges with Peel :

• 1 kilogram of Dark Raisins has 4.8 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 4.5 times more Phosphorus, 3.8 times more Potassium and 3.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.3 times more Water than Dark Seedless Raisins.
• Both Dark Raisins and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Dark Seedless Raisins as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Raisins has 4.7 times more Energy, 5.1 times more Carbohydrate and 2.5 times more Protein than Oranges with Peel .
• Both Dark Raisins and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• Both Dark Seedless Raisins as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.