Comparing Nutrients in 1 pound Golden Raisins VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Raspberries	8%	10%	82%

Macro Nutrients

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Energy	47% 1365kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	6.64% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	41.7% 54g	130g per day for Men 19-50 years
Sugars	411% 298g	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.91g	g per day for Men 19-50 years
Fiber	39.4% 15g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	26.6% 15g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.02% 0.036mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52% 15.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	24% 95μg	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	132% 119mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Calcium	29% 290mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	45.4% 0.41mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	132% 3.04mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	100% 3384mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	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	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.83% 67.6g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Raspberries per 1 lb

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

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

• 1 pound of Golden Raisins has 5 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.9 times more Vitamin B6 than Raspberries.
• While 1 lb of Raw Raspberries contains 4 times more Vitamin B1, 7 times more Vitamin B9, 8.2 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Golden Seedless Raisins.
• 1 pound of Golden Raisins have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Golden Seedless Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Golden Raisins vs Raspberries:

• 1 pound of Golden Raisins has 2.6 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus and 4.9 times more Potassium than Raspberries.
• While 1 lb of Raw Raspberries contains 3 times more Manganese and 5.8 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Raspberries contain similar levels of Zinc per one pound.
• Both Golden Seedless Raisins as well as Raw Raspberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Golden Raisins has 5.8 times more Energy, 6.7 times more Carbohydrate, 14.9 times more Sugars, 14.8 times more Fructose and 2.7 times more Protein than Raspberries.
• While 1 lb of Raw Raspberries contains 6.6 times more Omega 3 and 2 times more Fiber than Golden Seedless Raisins.
• 1 pound of Golden Raisins provide inadequate amounts of Omega 3
• 1 pound of Raspberries provide inadequate amounts of Energy
• Both Golden Seedless Raisins as well as Raw Raspberries provide inadequate amounts of Omega 6 in one pound.