Comparing Nutrients in 1 kilogram Dark Raisins VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Dark Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	103% 2990kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	201% 262g	130g per day for Men 19-50 years
Sugars	899% 652g	300% 218g	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	116% 44g	38g per day for Men 19-50 years
Protein	59% 33g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	26% 0.34mg	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	65% 260μg	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	183% 165mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	54% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	62% 620mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	117% 1.05mg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	283% 6.5mg	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	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	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	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.18% 155g	19.7% 728g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Sweetened Red Frozen Raspberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dark Raisins vs Sweetened Red Frozen Raspberries:

• 1 kilogram of Dark Raisins has 5.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3.3 times more Vitamin B3 and 5.1 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• While 1 kg of Sweetened Red Frozen Raspberries contains 5.2 times more Vitamin B9, 7.2 times more Vitamin C, 6 times more Vitamin E and 1.9 times more Vitamin K than Dark Seedless Raisins.
• 1 kilogram of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• 1 kilogram of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dark Seedless Raisins as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dark Raisins vs Sweetened Red Frozen Raspberries:

• 1 kilogram of Dark Raisins has 4.1 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 2.8 times more Magnesium, 5.8 times more Phosphorus, 6.5 times more Potassium and 2 times more Zinc than Sweetened Red Frozen Raspberries.
• While 1 kg of Sweetened Red Frozen Raspberries contains 2.3 times more Manganese than Dark Seedless Raisins.
• 1 kilogram of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc
• Both Dark Seedless Raisins as well as Sweetened Red Frozen Raspberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Raisins has 2.9 times more Energy, 3 times more Carbohydrate, 3 times more Sugars and 4.7 times more Protein than Sweetened Red Frozen Raspberries.
• Both Dark Raisins and Sweetened Red Frozen Raspberries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sweetened Red Frozen Raspberries provide inadequate amounts of Protein
• Both Dark Seedless Raisins as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.