Comparing Nutrients in 500 calories Seeded Raisins VS Raspberries

Weight per 500 calories

• Seeded Raisins: 169g
• Raspberries: 962g

Seeded Raisins have 5.7 times more energy per 100g than Raspberries. It has high energy density when compared to other foods. Raw Raspberries having low energy density.

Discover which food has more nutrients per 500 calories - Seeded Raisins or Raspberries?

Macros Ratio

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

Macro Nutrients

	Seeded Raisins	Raspberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	88.3% 115g	130g per day for Men 19-50 years
Sugars	NA	58.6% 42.5g	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	NA	31% 22.6g	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	NA	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 1.92g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	164% 62.5g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.14% 19.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.8% 0.19mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.52% 0.076mg	63.3% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	40.7% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	110% 33μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.27% 5.07μg	50.5% 202μg	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	10% 9.12mg	280% 252mg	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	NA	55.8% 8.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Raspberries	Recommended Dietary Allowance
Calcium	4.73% 47.3mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	96% 0.87mg	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	54.7% 4.38mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50.7mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	280% 6.44mg	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% 127mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	41% 1394mg	42.7% 1452mg	3400mg per day for Men 19-50 years
Selenium	1.84% 1μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	3.15% 47.3mg	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	2.76% 0.3mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	0.76% 28g	22.3% 825g	3700g per day for Men 19-50 years

Seeded Raisins VS Raspberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Seeded Raisins or Raspberries?

Lets compare vitamin content per 500 calories of Seeded Raisins vs Raspberries:

• 500 kcal of Raw Raspberries contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B3, 41.6 times more Vitamin B5, 1.7 times more Vitamin B6, 39.8 times more Vitamin B9 and 27.6 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins and Raspberries provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Seeded Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Seeded Raisins vs Raspberries:

• 500 kcal of Raw Raspberries contain 5.1 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 14.3 times more Manganese, 2.2 times more Phosphorus, 13.3 times more Zinc and 29.5 times more Water than Seeded Raisins.
• Both Seeded Raisins and Raspberries contain similar levels of Potassium per 500 calories.
• 500 calories of Seeded Raisins lack sufficient amounts of Calcium and Zinc
• Both Seeded Raisins as well as Raw Raspberries lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Raspberries contain 19.4 times more Omega 3, 11.6 times more Omega 6, 5.4 times more Fiber and 2.7 times more Protein than Seeded Raisins.
• Both Seeded Raisins and Raspberries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Seeded Raisins provide inadequate amounts of Omega 3, Omega 6 and Protein