Comparing Nutrients in 1 kilogram Raspberries VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Energy	18% 520kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	604% 785g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	171% 65g	179% 68g	38g per day for Men 19-50 years
Protein	21.4% 12g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Seeded 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	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	145% 1.88mg	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	60% 54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Calcium	25% 250mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	336% 3.02mg	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	324% 26mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	116% 2.67mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	243% 8250mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23% 858g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Seeded Raisins per 1 kg

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

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

• 1 kilogram of Raspberries has 7.3 times more Vitamin B5, 7 times more Vitamin B9 and 4.9 times more Vitamin C than Seeded Raisins.
• While 1 kg of Seeded Raisins contains 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Raspberries.
• 1 kilogram of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Raspberries as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raspberries vs Seeded Raisins:

• 1 kilogram of Raspberries has 2.5 times more Manganese, 2.3 times more Zinc and 5.2 times more Water than Seeded Raisins.
• While 1 kg of Seeded Raisins contains 3.4 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus and 5.5 times more Potassium than Raw Raspberries.
• Both Raspberries and Seeded Raisins contain similar levels of Calcium per one kilogram.
• 1 kilogram of Seeded Raisins lack sufficient amounts of Zinc
• Both Raw Raspberries as well as Seeded Raisins lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has 3.4 times more Omega 3 than Seeded Raisins.
• While 1 kg of Seeded Raisins contains 5.7 times more Energy, 6.6 times more Carbohydrate and 2.1 times more Protein than Raw Raspberries.
• Both Raspberries and Seeded Raisins offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Raspberries provide inadequate amounts of Energy
• Both Raw Raspberries as well as Seeded Raisins provide inadequate amounts of Omega 6 in one kilogram.