Comparing Nutrients in 1 kilogram Seeded Raisins VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Seeded Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	102% 2960kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	300% 218g	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	116% 44g	38g per day for Men 19-50 years
Protein	45% 25g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	26% 0.34mg	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	65% 260μg	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	183% 165mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	54% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	28% 280mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	117% 1.05mg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	283% 6.5mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.48% 166g	19.7% 728g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seeded Raisins vs Sweetened Red Frozen Raspberries:

• Seeded Raisins have 5.9 times more Vitamin B1, 4 times more Vitamin B2, 4.8 times more Vitamin B3 and 5.5 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 3.3 times more Vitamin B5, 8.7 times more Vitamin B9 and 3.1 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Seeded Raisins vs Sweetened Red Frozen Raspberries:

• Seeded Raisins have 1.9 times more Calcium, 2.9 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 4.4 times more Phosphorus, 7.2 times more Potassium, 2 times more Selenium and 28 times more Sodium than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 2.4 times more Manganese and 4.4 times more Water than Seeded Raisins.
• Both Seeded Raisins and Sweetened Red Frozen Raspberries have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seeded Raisins have 2.9 times more Energy, 1.2 times more Omega 3, 3 times more Carbohydrate, 1.5 times more Fiber and 3.6 times more Protein than Sweetened Red Frozen Raspberries.
• Both Seeded Raisins as well as Sweetened Red Frozen Raspberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.