Comparing Nutrients in 500 calories Raspberries VS Dark Raisins

Weight per 500 calories

• Raspberries: 962g
• Dark Raisins: 167g

Dark Seedless Raisins have 5.8 times more energy per unit of mass than Raw Raspberries, which is high in comparison to other foods. Raspberries having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Raspberries	Dark Raisins	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	1.46% 0.023g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	102% 133g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	150% 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	31% 22.6g	80% 58g	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	% 18g	% 51g	g per day for Men 19-50 years
Sucrose	% 1.92g	% 0g	g per day for Men 19-50 years
Fiber	164% 62.5g	20% 7.53g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Dark Raisins	Recommended Dietary Allowance
Vitamin A	2.14% 19.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.3% 3.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.7% 0.53mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	110% 33μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.5% 202μg	2.1% 8.36μg	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	280% 252mg	4.27% 3.85mg	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	55.8% 8.37mg	1.34% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62.5% 75μg	4.88% 5.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Dark Raisins	Recommended Dietary Allowance
Calcium	24% 240mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	50.5% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.78% 391μg	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	83% 6.63mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	14.3% 60.2mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	20.4% 0.47mg	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	40% 279mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	42.7% 1452mg	36.6% 1244mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	2.9% 43.5mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	5.47% 0.6mg	11mg per day for Men 19-50 years
Water	22.3% 825g	0.7% 26g	3700g per day for Men 19-50 years

Raspberries VS Dark Raisins Nutrients Per 500 Kcal

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

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

• 500 calories of Raspberries have 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 Raisins.
• 500 calories of Dark Raisins have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Raspberries as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Raspberries vs Dark Raisins:

• 500 calories of Raspberries have 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 Raisins.
• Both Raspberries and Dark Raisins contain similar levels of Potassium per 500 calories.
• 500 calories of Dark Raisins lack sufficient amounts of Zinc
• Both Raw Raspberries as well as Dark Seedless Raisins lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raspberries have 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 Raisins.
• While 500 kcal of Dark Seedless Raisins contain 2.6 times more Sugars and 2.6 times more Fructose than Raw Raspberries.
• Both Raspberries and Dark Raisins offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dark Raisins provide inadequate amounts of Omega 3, Omega 6 and Protein