Comparing Nutrients in 1 pound Raspberries VS Seeded Raisins

Macros Ratio

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

Macro Nutrients

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Energy	8.13% 236kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	3.26% 0.55g	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	274% 356g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	81% 31g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Seeded 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	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	63.5% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	65.6% 0.85mg	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	27.2% 24.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Calcium	11.3% 113mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	152% 1.37mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	52.7% 1.2mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	110% 3742mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.5% 389g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Seeded Raisins per 1 lb

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

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

• 1 pound of Raspberries has 7.3 times more Vitamin B5, 7 times more Vitamin B9 and 4.9 times more Vitamin C than Seeded Raisins.
• While 1 lb of Seeded Raisins contains 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.
• 1 pound of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Raspberries as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raspberries vs Seeded Raisins:

• 1 pound of Raspberries has 2.5 times more Manganese, 2.3 times more Zinc and 5.2 times more Water than Seeded Raisins.
• While 1 lb of Seeded Raisins contains 3.4 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus and 5.5 times more Potassium than Raw Raspberries.
• Both Raspberries and Seeded Raisins contain similar levels of Calcium per one pound.
• 1 pound of Seeded Raisins lack sufficient amounts of Zinc
• Both Raw Raspberries as well as Seeded Raisins lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries has 3.4 times more Omega 3 than Seeded Raisins.
• While 1 lb of Seeded Raisins contains 5.7 times more Energy, 6.6 times more Carbohydrate and 2.1 times more Protein than Raw Raspberries.
• Both Raspberries and Seeded Raisins offer comparable quantities of Fiber per one pound.
• 1 pound of Raspberries provide inadequate amounts of Energy
• Both Raw Raspberries as well as Seeded Raisins provide inadequate amounts of Omega 6 in one pound.