Comparing Nutrients in 1 kilogram Dark Raisins VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Raspberries	8%	10%	82%

Macro Nutrients

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Energy	103% 2990kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	92% 119g	130g per day for Men 19-50 years
Sugars	899% 652g	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 2g	g per day for Men 19-50 years
Fiber	118% 45g	171% 65g	38g per day for Men 19-50 years
Protein	59% 33g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	52.5% 210μg	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	291% 262mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Calcium	62% 620mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	100% 0.9mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	291% 6.7mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	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	38% 4.2mg	11mg per day for Men 19-50 years
Water	4.18% 155g	23% 858g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Raspberries.
• While Raw Raspberries contain 4.2 times more Vitamin B9, 11.4 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Raspberries:

• Dark Seedless Raisins have 2.5 times more Calcium, 3 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 3.4 times more Phosphorus, 4.9 times more Potassium, 3 times more Selenium and 26 times more Sodium than Raw Raspberries.
• While Raw Raspberries contain 2.4 times more Manganese and 5.5 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Raspberries have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 5.8 times more Energy, 6.6 times more Carbohydrate, 14.7 times more Sugars, 14.8 times more Fructose and 2.8 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 9 times more Omega 3, 6.4 times more Omega 6 and 1.4 times more Fiber than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.