Comparing Nutrients in 1 pound Raspberries VS Golden Raisins

Macros Ratio

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

Macro Nutrients

	Raspberries	Golden Raisins	Recommended Dietary Allowance
Energy	8.13% 236kcal	47% 1365kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	279% 363g	130g per day for Men 19-50 years
Sugars	27.7% 20g	411% 298g	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	14.7% 10.7g	217% 157g	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	% 8.44g	% 141g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Golden Raisins	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	3.02% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	3.4% 13.6μg	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	132% 119mg	16% 14.5mg	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	26.3% 3.95mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Golden Raisins	Recommended Dietary Allowance
Calcium	11.3% 113mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	115% 1.03mg	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	39% 3.13mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	44.6% 1.03mg	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	18.8% 132mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	100% 3384mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10.5% 389g	1.83% 67.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Golden Raisins per 1 lb

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

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

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

Comparing minerals per 1 pound for Raspberries vs Golden Raisins:

• 1 pound of Raspberries has 3 times more Manganese and 5.8 times more Water than Golden Raisins.
• While 1 lb of Golden Seedless Raisins contains 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 Raw Raspberries.
• Both Raspberries and Golden Raisins contain similar levels of Zinc per one pound.
• Both Raw Raspberries as well as Golden Seedless Raisins lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries has 6.6 times more Omega 3 and 2 times more Fiber than Golden Raisins.
• While 1 lb of Golden Seedless Raisins contains 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 Raw Raspberries.
• 1 pound of Raspberries provide inadequate amounts of Energy
• 1 pound of Golden Raisins provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in one pound.