Comparing Nutrients in 1 kilogram Seeded Raisins VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Carrots	8%	5%	87%

Macro Nutrients

	Seeded Raisins	Carrots	Recommended Dietary Allowance
Energy	102% 2960kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	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	NA	7.6% 5.5g	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	179% 68g	73.7% 28g	38g per day for Men 19-50 years
Protein	45% 25g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	47.5% 190μg	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	60% 54mg	65.6% 59mg	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	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Carrots	Recommended Dietary Allowance
Calcium	28% 280mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	324% 26mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	62% 1.43mg	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	107% 750mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	4.48% 166g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seeded Raisins vs Carrots:

• Seeded Raisins have 1.7 times more Vitamin B1, 3.1 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 6.1 times more Vitamin B5 and 6.3 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins and Raw Carrots have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Seeded Raisins as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Seeded Raisins vs Carrots:

• Seeded Raisins have 6.7 times more Copper, 8.6 times more Iron, 2.5 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.6 times more Potassium and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.5 times more Sodium, 1.3 times more Zinc and 5.3 times more Water than Seeded Raisins.
• Both Seeded Raisins and Raw Carrots have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seeded Raisins have 7.2 times more Energy, 18.5 times more Omega 3, 8.2 times more Carbohydrate, 2.4 times more Fiber and 2.7 times more Protein than Raw Carrots.
• Both Seeded Raisins as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.