Comparing Nutrients in 1 kilogram Raspberries, canned, red, heavy syrup pack, solids and liquids VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Dark Raisins	Recommended Dietary Allowance
Energy	31.4% 910kcal	103% 2990kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	610% 793g	130g per day for Men 19-50 years
Sugars	277% 201g	899% 652g	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	% 305g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	118% 45g	38g per day for Men 19-50 years
Protein	15% 8.3g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Dark Raisins	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	134% 1.74mg	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	27.5% 110μg	12.5% 50μg	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	97% 87mg	25.6% 23mg	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	39.3% 5.9mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Dark Raisins	Recommended Dietary Allowance
Calcium	11% 110mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	302% 2.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	58.5% 2339μg	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	52.5% 4.2mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	122% 2.8mg	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	13% 90mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	219% 7440mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.4% 753g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Dark Raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids versus 1 kg of Dark Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Dark Raisins:

• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids has 2.2 times more Vitamin B9, 3.8 times more Vitamin C, 4.9 times more Vitamin E and 1.5 times more Vitamin K than Dark Raisins.
• While 1 kg of Dark Seedless Raisins contains 5.3 times more Vitamin B1, 4 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.1 times more Vitamin B6 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 1 kilogram of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Dark Raisins:

• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids has 4.9 times more Water than Dark Raisins.
• While 1 kg of Dark Seedless Raisins contains 5.6 times more Calcium, 4.8 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 10.9 times more Phosphorus, 7.9 times more Potassium and 2.3 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Dark Raisins contain similar levels of Manganese per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Dark Seedless Raisins lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dark Seedless Raisins contains 3.3 times more Energy, 3.4 times more Carbohydrate, 3.2 times more Sugars, 1.4 times more Fiber and 4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.