Comparing Nutrients in 5 ounces Dark Raisins VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Dark Raisins	Canned Prune Juice	Recommended Dietary Allowance
Energy	14.6% 424kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	19% 24.7g	130g per day for Men 19-50 years
Sugars	127% 92g	32% 23.3g	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	68% 49g	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	% 43.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	23.8% 0.31mg	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	1.77% 7.1μg	0% 0μg	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	3.62% 3.26mg	6.46% 5.8mg	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	1.13% 0.17mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Canned Prune Juice	Recommended Dietary Allowance
Calcium	8.8% 88mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	8.3% 332μg	2.13% 85.3μg	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	31.7% 2.54mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	9.3% 0.21mg	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	20% 139mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Canned Prune Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Dark Raisins vs Canned Prune Juice:

• 5 ounces of Dark Raisins have 6.6 times more Vitamin B1 and 1.8 times more Vitamin B2 than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Dark Seedless Raisins.
• Both Dark Raisins and Canned Prune Juice provide similar amounts of Vitamin B3 and Vitamin K per five ounces.
• 5 ounces of Canned Prune Juice have insufficient amounts of Vitamin B1
• Both Dark Seedless Raisins as well as Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Dark Raisins vs Canned Prune Juice:

• 5 ounces of Dark Raisins have 5.2 times more Calcium, 4 times more Copper, 3.9 times more Fluoride, 1.5 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 3.9 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 5.3 times more Water than Dark Seedless Raisins.
• 5 ounces of Canned Prune Juice lack sufficient amounts of Calcium, Fluoride and Zinc
• Both Dark Seedless Raisins as well as Canned Prune Juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Raisins have 4.2 times more Energy, 4.5 times more Carbohydrate, 4 times more Sugars, 4.5 times more Fiber and 5.4 times more Protein than Canned Prune Juice.
• 5 ounces of Canned Prune Juice provide inadequate amounts of Protein
• Both Dark Seedless Raisins as well as Canned Prune Juice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.