Comparing Nutrients in 1 kilogram Golden Raisins VS Pummelo

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Pummelo	Recommended Dietary Allowance
Energy	104% 3010kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 800g	74% 96g	130g per day for Men 19-50 years
Sugars	906% 657g	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	% 310g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87% 33g	26.3% 10g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Golden 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	6.67% 0.08mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	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	248% 3.23mg	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	7.5% 30μg	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	35.6% 32mg	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

	Golden Raisins	Pummelo	Recommended Dietary Allowance
Calcium	64% 640mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	123% 9.8mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	144% 1010mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	219% 7460mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	4.03% 149g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Pummelo per 1 kg

Compare the macro and micronutrient content in 1 kg of Golden 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 Golden Raisins vs Pummelo:

• 1 kilogram of Golden Raisins has 7.1 times more Vitamin B2, 5.2 times more Vitamin B3 and 9 times more Vitamin B6 than Pummelo.
• While 1 kg of Raw Pummelo contains 4.3 times more Vitamin B1 and 19.1 times more Vitamin C than Golden Seedless Raisins.
• 1 kilogram of Golden Raisins have insufficient amounts of Vitamin B1
• 1 kilogram of Pummelo have insufficient amounts of Vitamin B3
• Both Golden 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 Golden Raisins vs Pummelo:

• 1 kilogram of Golden Raisins has 16 times more Calcium, 4.8 times more Copper, 8.9 times more Iron, 5.8 times more Magnesium, 13.3 times more Manganese, 5.9 times more Phosphorus, 3.5 times more Potassium and 4.6 times more Zinc than Pummelo.
• While 1 kg of Raw Pummelo contains 6 times more Water than Golden 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 Golden Raisins has 7.9 times more Energy, 8.3 times more Carbohydrate, 3.3 times more Fiber and 4.3 times more Protein than Pummelo.
• 1 kilogram of Pummelo provide inadequate amounts of Energy and Protein