Comparing Nutrients in 500 calories Golden Raisins VS Sweetened Red Frozen Raspberries

Weight per 500 calories

• Golden Raisins: 166g
• Sweetened Red Frozen Raspberries: 485g

Golden Raisins have 2.9 times more energy per 100g than Sweetened Red Frozen Raspberries. It has high energy density when compared to other foods. Sweetened Red Frozen Raspberries having average energy density.

Discover which food has more nutrients per 500 calories - Golden Raisins or Sweetened Red Frozen Raspberries?

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Golden Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.076% 0.024g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	9.1% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	98% 127g	130g per day for Men 19-50 years
Sugars	151% 109g	146% 106g	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	79.5% 57.6g	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	% 51.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.5g	56.2% 21.4g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.6% 14.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	6.98% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	12.7% 0.17mg	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	1.25% 5μg	31.6% 126μg	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	5.9% 5.3mg	89% 80mg	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	1.33% 0.2mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	10.6% 106mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	56.6% 0.51mg	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	20.3% 1.63mg	39.4% 3.16mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	137% 3.16mg	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	24% 168mg	11.8% 82.5mg	700mg per day for Men 19-50 years
Potassium	36.4% 1239mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	2.65% 1.46μg	55μg per day for Men 19-50 years
Sodium	2.66% 40mg	0.32% 4.85mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.61mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.67% 24.8g	9.54% 353g	3700g per day for Men 19-50 years

Golden Raisins VS Sweetened Red Frozen Raspberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Golden Raisins or Sweetened Red Frozen Raspberries?

Lets compare vitamin content per 500 calories of Golden Raisins vs Sweetened Red Frozen Raspberries:

• 500 calories of Golden Raisins have 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.3 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• While 500 kcal of Sweetened Red Frozen Raspberries contain 25.3 times more Vitamin B9, 15.1 times more Vitamin C, 17.5 times more Vitamin E and 5.4 times more Vitamin K than Golden Seedless Raisins.
• 500 calories of Golden Raisins have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B3
• Both Golden Seedless Raisins as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Golden Raisins vs Sweetened Red Frozen Raspberries:

• 500 calories of Golden Raisins have 1.5 times more Calcium, 2 times more Phosphorus and 2.2 times more Potassium than Sweetened Red Frozen Raspberries.
• While 500 kcal of Sweetened Red Frozen Raspberries contain 1.3 times more Copper, 1.9 times more Iron and 8.4 times more Manganese than Golden Seedless Raisins.
• Both Golden Raisins and Sweetened Red Frozen Raspberries contain similar levels of Magnesium per 500 calories.
• 500 calories of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• Both Golden Seedless Raisins as well as Sweetened Red Frozen Raspberries lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Sweetened Red Frozen Raspberries contain 3.9 times more Fiber than Golden Seedless Raisins.
• Both Golden Raisins and Sweetened Red Frozen Raspberries offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Golden Seedless Raisins as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.