Comparing Nutrients in 5 ounces Dark Raisins VS Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Rhubarb	15%	8%	77%

Macro Nutrients

	Dark Raisins	Rhubarb	Recommended Dietary Allowance
Energy	14.6% 424kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.23% 0.075g	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	0.83% 0.14g	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	4.95% 6.44g	130g per day for Men 19-50 years
Sugars	127% 92g	2.15% 1.56g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Rhubarb	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.6% 0.034mg	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	2.5% 9.92μg	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	12.6% 11.3mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Rhubarb	Recommended Dietary Allowance
Calcium	8.8% 88mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	3.3% 0.03mg	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	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	12% 0.28mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.83% 1.56μg	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	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Rhubarb per 5 oz

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

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

• 5 ounces of Dark Raisins have 5.3 times more Vitamin B1, 4.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 7.3 times more Vitamin B6 than Rhubarb.
• While 5 oz of Raw Rhubarb contain 3.5 times more Vitamin C and 8.4 times more Vitamin K than Dark Seedless Raisins.
• 5 ounces of Rhubarb have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Dark Seedless Raisins as well as Raw Rhubarb 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 Rhubarb:

• 5 ounces of Dark Raisins have 13 times more Copper, 8.1 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 7 times more Phosphorus, 2.6 times more Potassium and 3.6 times more Zinc than Rhubarb.
• While 5 oz of Raw Rhubarb contain 1.4 times more Calcium, 1.8 times more Selenium and 6.1 times more Water than Dark Seedless Raisins.
• 5 ounces of Dark Raisins lack sufficient amounts of Selenium
• 5 ounces of Rhubarb lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Raisins have 14.2 times more Energy, 17.5 times more Carbohydrate, 59.3 times more Sugars, 2.5 times more Fiber and 3.7 times more Protein than Rhubarb.
• 5 ounces of Rhubarb provide inadequate amounts of Energy and Protein
• Both Dark Seedless Raisins as well as Raw Rhubarb provide inadequate amounts of Omega 3 and Omega 6 in five ounces.