Comparing Nutrients in 1 kilogram Dark Raisins VS Pummelo

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Pummelo	7%	1%	92%

Macro Nutrients

	Dark Raisins	Pummelo	Recommended Dietary Allowance
Energy	103% 2990kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	NA	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	74% 96g	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	26.3% 10g	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	Pummelo	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	27.7% 0.36mg	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	NA	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	678% 610mg	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	Pummelo	Recommended Dietary Allowance
Calcium	62% 620mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	53.3% 0.48mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	7.4% 0.17mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	4.18% 155g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Pummelo per 1 kg

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

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

• 1 kilogram of Dark Raisins has 3.1 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3 and 4.8 times more Vitamin B6 than Pummelo.
• While 1 kg of Raw Pummelo contains 26.5 times more Vitamin C than Dark Seedless Raisins.
• 1 kilogram of Pummelo have insufficient amounts of Vitamin B3
• Both Dark Seedless Raisins as well as Raw Pummelo have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dark Raisins vs Pummelo:

• 1 kilogram of Dark Raisins has 15.5 times more Calcium, 5.7 times more Copper, 16.3 times more Iron, 6 times more Magnesium, 16.5 times more Manganese, 5.8 times more Phosphorus, 3.4 times more Potassium and 4.5 times more Zinc than Pummelo.
• While 1 kg of Raw Pummelo contains 5.8 times more Water than Dark Seedless Raisins.
• 1 kilogram of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Raisins has 7.9 times more Energy, 8.2 times more Carbohydrate, 4.5 times more Fiber and 4.3 times more Protein than Pummelo.
• 1 kilogram of Pummelo provide inadequate amounts of Energy and Protein