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

Macros Ratio

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

Macro Nutrients

	Dark Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	46.8% 1356kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	81.5% 106g	130g per day for Men 19-50 years
Sugars	408% 296g	126% 91g	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	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	% 138g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	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	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	14.7% 0.19mg	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	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	11.6% 10.4mg	44% 39.5mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	28% 281mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	28.7% 0.26mg	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	24% 1.9mg	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	46% 1.06mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	12.5% 426mg	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	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	1.9% 70g	9.23% 342g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dark Raisins has 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.
• While 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 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 Seedless Raisins.
• 1 pound of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Dark Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dark Raisins has 5.6 times more Calcium, 4.8 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 1.2 times more Manganese, 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.
• While 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 4.9 times more Water than Dark Seedless Raisins.
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Dark Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Raisins has 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 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Dark Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.