Comparing Nutrients in 1 pound Seeded Raisins VS Pummelo

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Pummelo	7%	1%	92%

Macro Nutrients

	Seeded Raisins	Pummelo	Recommended Dietary Allowance
Energy	46.3% 1343kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	NA	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	33.6% 43.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81% 31g	12% 4.54g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Pummelo	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.5% 0.83mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	6.24% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	12.6% 0.16mg	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	NA	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	27.2% 24.5mg	307% 277mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Pummelo	Recommended Dietary Allowance
Calcium	12.7% 127mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	24% 0.22mg	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	147% 11.7mg	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	3.35% 0.077mg	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	48.6% 340mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	110% 3742mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	2.03% 75g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Pummelo per 1 lb

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

Lets compare vitamin content per 1 pound of Seeded Raisins vs Pummelo:

• 1 pound of Seeded Raisins has 3.3 times more Vitamin B1, 6.7 times more Vitamin B2, 5.1 times more Vitamin B3 and 5.2 times more Vitamin B6 than Pummelo.
• While 1 lb of Raw Pummelo contains 11.3 times more Vitamin C than Seeded Raisins.
• 1 pound of Pummelo have insufficient amounts of Vitamin B3
• Both Seeded Raisins as well as Raw Pummelo have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Seeded Raisins vs Pummelo:

• 1 pound of Seeded Raisins has 7 times more Calcium, 6.3 times more Copper, 23.5 times more Iron, 5 times more Magnesium, 15.7 times more Manganese, 4.4 times more Phosphorus and 3.8 times more Potassium than Pummelo.
• While 1 lb of Raw Pummelo contains 5.4 times more Water than Seeded Raisins.
• 1 pound of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium and Manganese
• Both Seeded Raisins as well as Raw Pummelo lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seeded Raisins has 7.8 times more Energy, 8.2 times more Carbohydrate, 6.8 times more Fiber and 3.3 times more Protein than Pummelo.
• 1 pound of Pummelo provide inadequate amounts of Energy and Protein