Comparing Nutrients in 1 kilogram Seeded Raisins VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Seeded Raisins	Golden Raisins	Recommended Dietary Allowance
Energy	102% 2960kcal	104% 3010kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	616% 800g	130g per day for Men 19-50 years
Sugars	NA	906% 657g	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	479% 347g	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	% 310g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	179% 68g	87% 33g	38g per day for Men 19-50 years
Protein	45% 25g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Golden Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	248% 3.23mg	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	7.5% 30μg	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	35.6% 32mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Golden Raisins	Recommended Dietary Allowance
Calcium	28% 280mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	253% 2.28mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	98% 2.26mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	219% 7460mg	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	16% 240mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Golden Raisins per 1 kg

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

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

• 1 kilogram of Seeded Raisins has 14 times more Vitamin B1 and 1.7 times more Vitamin C than Golden Raisins.
• While 1 kg of Golden Seedless Raisins contains 1.7 times more Vitamin B6 than Seeded Raisins.
• Both Seeded Raisins and Golden Raisins provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Golden Raisins have insufficient amounts of Vitamin B1
• Both Seeded Raisins as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Seeded Raisins vs Golden Raisins:

• 1 kilogram of Seeded Raisins has 1.3 times more Copper and 2.6 times more Iron than Golden Raisins.
• While 1 kg of Golden Seedless Raisins contains 2.3 times more Calcium, 1.3 times more Phosphorus and 2.1 times more Zinc than Seeded Raisins.
• Both Seeded Raisins and Golden Raisins contain similar levels of Magnesium, Manganese and Potassium per one kilogram.
• 1 kilogram of Seeded Raisins lack sufficient amounts of Zinc
• Both Seeded Raisins as well as Golden Seedless Raisins lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seeded Raisins has 1.9 times more Omega 3 and 2.1 times more Fiber than Golden Raisins.
• While 1 kg of Golden Seedless Raisins contains 1.3 times more Protein than Seeded Raisins.
• Both Seeded Raisins and Golden Raisins offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Golden Raisins provide inadequate amounts of Omega 3
• Both Seeded Raisins as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in one kilogram.