Comparing Nutrients in 1 pound Seeded Raisins VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Raspberries	8%	10%	82%

Macro Nutrients

	Seeded Raisins	Raspberries	Recommended Dietary Allowance
Energy	46.3% 1343kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	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	274% 356g	41.7% 54g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 8.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	81% 31g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Seeded 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	42.3% 0.51mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.5% 0.83mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	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	27.2% 24.5mg	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	NA	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Raspberries	Recommended Dietary Allowance
Calcium	12.7% 127mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	147% 11.7mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	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	48.6% 340mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	110% 3742mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	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	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	2.03% 75g	10.5% 389g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Raspberries.
• While Raw Raspberries contain 7.3 times more Vitamin B5, 7 times more Vitamin B9 and 4.9 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Seeded Raisins vs Raspberries:

• Seeded Raisins have 3.4 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus, 5.5 times more Potassium, 3 times more Selenium and 28 times more Sodium than Raw Raspberries.
• While Raw Raspberries contain 2.5 times more Manganese, 2.3 times more Zinc and 5.2 times more Water than Seeded Raisins.
• Both Seeded Raisins and Raw Raspberries have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Seeded Raisins have 5.7 times more Energy, 6.6 times more Carbohydrate and 2.1 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 3.4 times more Omega 3 and 2 times more Omega 6 than Seeded Raisins.
• Both Seeded Raisins and Raw Raspberries have similar amounts of Fiber per 1 lb.
• Both Seeded Raisins as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.