Comparing Nutrients in 1 pound Dark Raisins VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Dark Raisins	Golden Raisins	Recommended Dietary Allowance
Energy	46.8% 1356kcal	47% 1365kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	279% 363g	130g per day for Men 19-50 years
Sugars	408% 296g	411% 298g	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	217% 157g	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	% 141g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	26.7% 15g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Golden Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	3.02% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	113% 1.47mg	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	5.67% 22.7μg	3.4% 13.6μg	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	16% 14.5mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Golden Raisins	Recommended Dietary Allowance
Calcium	28% 281mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	26.5% 1061μg	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	101% 8.1mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	44.6% 1.03mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	100% 3384mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.9% 70g	1.83% 67.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Golden Raisins per 1 lb

Compare the macro and micronutrient content in 1 lb of Dark Raisins versus 1 lb of Golden Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Dark Raisins has 13.3 times more Vitamin B1 than Golden Raisins.
• While 1 lb of Golden Seedless Raisins contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.4 times more Vitamin C than Dark Seedless Raisins.
• Both Dark Raisins and Golden Raisins provide similar amounts of Vitamin K per one pound.
• 1 pound of Golden Raisins have insufficient amounts of Vitamin B1
• Both Dark Seedless Raisins as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Dark Raisins vs Golden Raisins:

• 1 pound of Dark Raisins has 1.8 times more Iron and 1.2 times more Manganese than Golden Raisins.
• Both Dark Raisins and Golden Raisins contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc per one pound.
• Both Dark Seedless Raisins as well as Golden Seedless Raisins lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Raisins has 1.4 times more Fiber than Golden Raisins.
• Both Dark Raisins and Golden Raisins offer comparable quantities of Energy, Carbohydrate, Sugars, Fructose and Protein per one pound.
• Both Dark Seedless Raisins as well as Golden Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in one pound.