Comparing Nutrients in 300 calories Dark Raisins VS Raspberries

Weight per 300 calories

• Dark Raisins: 100g
• Raspberries: 577g

Dark Raisins have 5.8 times more energy per 100g than Raspberries. It has high energy density when compared to other foods. Raw Raspberries having low energy density.

Which food has more nutrients per 300 calories - Dark Raisins or Raspberries?

Macros Ratio

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

Macro Nutrients

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.2% 79.6g	53% 69g	130g per day for Men 19-50 years
Sugars	90% 65.4g	35% 25.5g	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	48% 35g	18.7% 13.6g	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	% 30.6g	% 10.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.15g	g per day for Men 19-50 years
Fiber	12% 4.5g	99% 37.5g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.65% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 19.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.25% 5μg	30.3% 121μg	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	2.56% 2.3mg	168% 151mg	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	0.8% 0.12mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.93% 3.5μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Calcium	6.22% 62.2mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	57.7% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	5.87% 235μg	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	22.4% 1.8mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	168% 3.87mg	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	14% 98mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	1.74% 26mg	0.38% 5.77mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	13.4% 495g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dark Raisins vs Raspberries:

• Raw Raspberries contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B6, 24.2 times more Vitamin B9, 65.5 times more Vitamin C, 41.7 times more Vitamin E and 12.8 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dark Raisins vs Raspberries:

• Raw Raspberries contain 2.3 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 13.7 times more Manganese, 1.7 times more Phosphorus, 6.7 times more Zinc and 31.9 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Raspberries have similar amounts of Potassium per 300 kcal.
• Both Dark Seedless Raisins as well as Raw Raspberries have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dark Seedless Raisins have 2.6 times more Sugars and 2.6 times more Fructose than Raw Raspberries.
• While Raw Raspberries contain 15 times more Fat, 51.8 times more Omega 3, 36.7 times more Omega 6, 8.3 times more Fiber and 2.1 times more Protein than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Raspberries have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dark Seedless Raisins as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.