Comparing Nutrients in 5 ounces Pummelo VS Dark Raisins

Macros Ratio

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

Macro Nutrients

	Pummelo	Dark Raisins	Recommended Dietary Allowance
Energy	1.86% 54kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	86.5% 112g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	68% 49g	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	% 43.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	6.8% 1.1mg	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	3.93% 0.051mg	19% 0.25mg	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	NA	1.77% 7.1μg	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	96% 86.5mg	3.62% 3.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Dark Raisins	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.3% 332μg	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	1.95% 0.16mg	31.7% 2.54mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	1.05% 0.024mg	17.3% 0.4mg	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	3.44% 24mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	31% 1055mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Dark Raisins per 5 oz

Compare the macro and micronutrient content in 5 oz of Pummelo versus 5 oz of Dark Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pummelo vs Dark Raisins:

• 5 ounces of Pummelo have 26.5 times more Vitamin C than Dark Raisins.
• While 5 oz of Dark Seedless Raisins contain 3.1 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3 and 4.8 times more Vitamin B6 than Raw Pummelo.
• 5 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Pummelo as well as Dark Seedless Raisins have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pummelo vs Dark Raisins:

• 5 ounces of Pummelo have 5.8 times more Water than Dark Raisins.
• While 5 oz of Dark Seedless Raisins contain 15.5 times more Calcium, 5.7 times more Copper, 16.3 times more Iron, 6 times more Magnesium, 16.5 times more Manganese, 5.8 times more Phosphorus, 3.4 times more Potassium and 4.5 times more Zinc than Raw Pummelo.
• 5 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dark Seedless Raisins contain 7.9 times more Energy, 8.2 times more Carbohydrate, 4.5 times more Fiber and 4.3 times more Protein than Raw Pummelo.
• 5 ounces of Pummelo provide inadequate amounts of Energy and Protein