Comparing Nutrients in 1 kilogram Raspberries VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Raspberries	Golden Raisins	Recommended Dietary Allowance
Energy	18% 520kcal	104% 3010kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	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	92% 119g	616% 800g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	% 310g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	171% 65g	87% 33g	38g per day for Men 19-50 years
Protein	21.4% 12g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Golden 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	26.7% 0.32mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	291% 262mg	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	58% 8.7mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Golden Raisins	Recommended Dietary Allowance
Calcium	25% 250mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	86.3% 6.9mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	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	41.4% 290mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	219% 7460mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23% 858g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Golden Raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries 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 Raspberries vs Golden Raisins:

• 1 kilogram of Raspberries has 4 times more Vitamin B1, 7 times more Vitamin B9, 8.2 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Golden Raisins.
• While 1 kg of Golden Seedless Raisins contains 5 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.9 times more Vitamin B6 than Raw Raspberries.
• 1 kilogram of Golden Raisins have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Raw Raspberries as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raspberries vs Golden Raisins:

• 1 kilogram of Raspberries has 3 times more Manganese and 5.8 times more Water than Golden Raisins.
• While 1 kg of Golden Seedless Raisins contains 2.6 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus and 4.9 times more Potassium than Raw Raspberries.
• Both Raspberries and Golden Raisins contain similar levels of Zinc per one kilogram.
• Both Raw Raspberries as well as Golden Seedless Raisins lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has 6.6 times more Omega 3 and 2 times more Fiber than Golden Raisins.
• While 1 kg of Golden Seedless Raisins contains 5.8 times more Energy, 6.7 times more Carbohydrate, 14.9 times more Sugars, 14.8 times more Fructose and 2.7 times more Protein than Raw Raspberries.
• 1 kilogram of Raspberries provide inadequate amounts of Energy
• 1 kilogram of Golden Raisins provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in one kilogram.