Comparing Nutrients in 1 kilogram Seeded Raisins VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Seeded Raisins	Oranges with Peel	Recommended Dietary Allowance
Energy	102% 2960kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	179% 68g	118% 45g	38g per day for Men 19-50 years
Protein	45% 25g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Oranges with Peel	Recommended Dietary Allowance
Calcium	28% 280mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	63.3% 0.57mg	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	324% 26mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.48% 166g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Seeded Raisins versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Seeded Raisins vs Oranges with Peel :

• 1 kilogram of Seeded Raisins has 3.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 2 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7.3 times more Vitamin B5, 10 times more Vitamin B9 and 13.1 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins and Oranges with Peel provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Seeded Raisins as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Seeded Raisins vs Oranges with Peel :

• 1 kilogram of Seeded Raisins has 5.3 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 3.4 times more Phosphorus and 4.2 times more Potassium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.5 times more Calcium and 5 times more Water than Seeded Raisins.
• Both Seeded Raisins as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seeded Raisins has 4.7 times more Energy, 2.3 times more Omega 3, 5.1 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Seeded Raisins as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.