Comparing Nutrients in 1 pound Golden Raisins VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Golden Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	47% 1365kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	91% 119g	130g per day for Men 19-50 years
Sugars	411% 298g	136% 99g	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	% 141g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	52.5% 20g	38g per day for Men 19-50 years
Protein	26.6% 15g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.02% 0.036mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	12% 0.15mg	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	3.4% 13.6μg	29.5% 118μg	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	16% 14.5mg	83% 75mg	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	21.8% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	29% 290mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	53% 0.48mg	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	55.6% 4.45mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	128% 2.95mg	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	65.4% 458mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	100% 3384mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	1.83% 67.6g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Sweetened Red Frozen Raspberries per 1 lb

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

Lets compare vitamin content per 1 pound of Golden Raisins vs Sweetened Red Frozen Raspberries:

• 1 pound of Golden Raisins has 4.2 times more Vitamin B2, 5 times more Vitamin B3 and 9.5 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• While 1 lb of Sweetened Red Frozen Raspberries contains 8.7 times more Vitamin B9, 5.2 times more Vitamin C, 6 times more Vitamin E and 1.9 times more Vitamin K than Golden Seedless Raisins.
• 1 pound of Golden Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• 1 pound of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B3
• Both Golden Seedless Raisins as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Golden Raisins vs Sweetened Red Frozen Raspberries:

• 1 pound of Golden Raisins has 4.3 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 5.9 times more Phosphorus, 6.5 times more Potassium and 2.1 times more Zinc than Sweetened Red Frozen Raspberries.
• While 1 lb of Sweetened Red Frozen Raspberries contains 2.9 times more Manganese than Golden Seedless Raisins.
• 1 pound of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc
• Both Golden Seedless Raisins as well as Sweetened Red Frozen Raspberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Golden Raisins has 2.9 times more Energy, 3.1 times more Carbohydrate, 3 times more Sugars and 4.7 times more Protein than Sweetened Red Frozen Raspberries.
• While 1 lb of Sweetened Red Frozen Raspberries contains 1.3 times more Fiber than Golden Seedless Raisins.
• 1 pound of Sweetened Red Frozen Raspberries provide inadequate amounts of Protein
• Both Golden Seedless Raisins as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3 and Omega 6 in one pound.