Comparing Nutrients in 5 ounces Dark Raisins VS Raspberries

Macros Ratio

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

Macro Nutrients

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Energy	14.6% 424kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	2.08% 0.35g	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	13% 17g	130g per day for Men 19-50 years
Sugars	127% 92g	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.28g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.77% 7.1μg	7.44% 29.8μg	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	41.3% 37mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Raspberries	Recommended Dietary Allowance
Calcium	8.8% 88mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	8.3% 332μg	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	31.7% 2.54mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	41.3% 0.95mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.3% 122g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Raspberries.
• While Raw Raspberries contain 4.2 times more Vitamin B9, 11.4 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dark Raisins vs Raspberries:

• Dark Seedless Raisins have 2.5 times more Calcium, 3 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 3.4 times more Phosphorus, 4.9 times more Potassium, 3 times more Selenium and 26 times more Sodium than Raw Raspberries.
• While Raw Raspberries contain 2.4 times more Manganese and 5.5 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Raspberries have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dark Seedless Raisins have 5.8 times more Energy, 6.6 times more Carbohydrate, 14.7 times more Sugars, 14.8 times more Fructose and 2.8 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 9 times more Omega 3, 6.4 times more Omega 6 and 1.4 times more Fiber than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.