Comparing Nutrients in 500 calories Dark Raisins VS Pummelo

Weight per 500 calories

• Dark Raisins: 167g
• Pummelo: 1316g

Dark Raisins have 7.9 times more energy per 100g than Pummelo. It has high energy density when compared to other foods. Raw Pummelo having low energy density.

Discover which food has more nutrients per 500 calories - Dark Raisins or Pummelo?

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Pummelo	7%	1%	92%

Macro Nutrients

	Dark Raisins	Pummelo	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	1.46% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	97% 127g	130g per day for Men 19-50 years
Sugars	150% 109g	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	80% 58g	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	% 51g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.53g	34.6% 13g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dark 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	14.8% 0.18mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	36.4% 0.47mg	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	2.1% 8.36μg	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	4.27% 3.85mg	892% 803mg	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	1.34% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.88% 5.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Pummelo	Recommended Dietary Allowance
Calcium	10.4% 104mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	9.78% 391μg	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	37.4% 3mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60.2mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	9.73% 0.22mg	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	23.4% 164mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	36.6% 1244mg	83.6% 2842mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.5mg	0.88% 13mg	1500mg per day for Men 19-50 years
Zinc	5.47% 0.6mg	9.57% 1.05mg	11mg per day for Men 19-50 years
Water	0.7% 26g	31.7% 1172g	3700g per day for Men 19-50 years

Dark Raisins VS Pummelo Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dark Raisins or Pummelo?

Lets compare vitamin content per 500 calories of Dark Raisins vs Pummelo:

• 500 kcal of Raw Pummelo contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 208.7 times more Vitamin C than Dark Seedless Raisins.
• 500 calories of Dark Raisins have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dark Seedless Raisins as well as Raw Pummelo have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dark Raisins vs Pummelo:

• 500 calories of Dark Raisins have 2 times more Calcium, 2.1 times more Iron and 2.1 times more Manganese than Pummelo.
• While 500 kcal of Raw Pummelo contain 1.4 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.3 times more Potassium and 45.3 times more Water than Dark Seedless Raisins.
• 500 calories of Pummelo lack sufficient amounts of Calcium and Manganese
• Both Dark Seedless Raisins as well as Raw Pummelo lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Pummelo contain 1.7 times more Fiber and 1.8 times more Protein than Dark Seedless Raisins.
• Both Dark Raisins and Pummelo offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dark Raisins provide inadequate amounts of Protein