Comparing Nutrients in 500 calories Dark Raisins VS Golden Raisins

Weight per 500 calories

• Dark Raisins: 167g
• Golden Raisins: 166g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Dark Raisins	Golden Raisins	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.46% 0.023g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	102% 133g	130g per day for Men 19-50 years
Sugars	150% 109g	151% 109g	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	79.5% 57.6g	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	% 51g	% 51.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.53g	14.4% 5.5g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Golden Raisins	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	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	12% 1.9mg	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	41.3% 0.54mg	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	1.25% 5μg	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	5.9% 5.3mg	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	1.34% 0.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.88% 5.85μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Golden Raisins	Recommended Dietary Allowance
Calcium	10.4% 104mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	42% 0.38mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60.2mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	16.3% 0.38mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	36.6% 1244mg	36.4% 1239mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.5mg	2.66% 40mg	1500mg per day for Men 19-50 years
Zinc	5.47% 0.6mg	5.6% 0.61mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.67% 24.8g	3700g per day for Men 19-50 years

Dark Raisins VS Golden Raisins Nutrients Per 500 Kcal

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

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

• 500 calories of Dark Raisins have 13.3 times more Vitamin B1 than Golden Raisins.
• While 500 kcal of Golden Seedless Raisins contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Dark Seedless Raisins.
• 500 calories of Dark Raisins have insufficient amounts of Vitamin B3
• 500 calories of Golden Raisins have insufficient amounts of Vitamin B1
• Both Dark Seedless Raisins as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Dark Raisins vs Golden Raisins:

• 500 calories of Dark Raisins have 1.2 times more Copper, 1.8 times more Iron and 1.3 times more Manganese than Golden Raisins.
• Both Dark Raisins and Golden Raisins contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per 500 calories.
• Both Dark Seedless Raisins as well as Golden Seedless Raisins lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dark Raisins have 1.4 times more Fiber than Golden Raisins.
• Both Dark Raisins and Golden Raisins offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 500 calories.
• Both Dark Seedless Raisins as well as Golden Seedless Raisins provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.