Comparing Nutrients in 1 pound Dark Raisins VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Carrots	8%	5%	87%

Macro Nutrients

	Dark Raisins	Carrots	Recommended Dietary Allowance
Energy	46.8% 1356kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	408% 296g	29.7% 21.5g	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	217% 157g	3.44% 2.5g	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	% 138g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.3g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	26.7% 15g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	21.5% 86μg	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	11.6% 10.4mg	29.7% 26.8mg	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	3.63% 0.54mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Carrots	Recommended Dietary Allowance
Calcium	28% 281mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	26.5% 1061μg	0.36% 14.5μg	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	101% 8.1mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	28.2% 0.65mg	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	63.5% 445mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.9% 70g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dark Raisins vs Carrots:

• Dark Seedless Raisins have 1.6 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B3, 3.8 times more Vitamin B9, 2.6 times more Vitamin C, 5.5 times more Vitamin E and 3.8 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dark Raisins vs Carrots:

• Dark Seedless Raisins have 1.9 times more Calcium, 6 times more Copper, 73.1 times more Fluoride, 6 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 2.3 times more Potassium, 6 times more Selenium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.7 times more Sodium and 5.7 times more Water than Dark Seedless Raisins.

Comparison of macro-nutrients per 1 pound:

• Dark Seedless Raisins have 7.3 times more Energy, 8.3 times more Carbohydrate, 13.8 times more Sugars, 63.1 times more Fructose, 1.6 times more Fiber and 3.5 times more Protein than Raw Carrots.
• Both Dark Seedless Raisins as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.