Comparing Nutrients in 5 ounces Golden Raisins VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Golden Raisins	Oranges with Peel	Recommended Dietary Allowance
Energy	14.7% 427kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	17% 22g	130g per day for Men 19-50 years
Sugars	128% 93g	NA	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	% 44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.94% 0.011mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	10% 0.13mg	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	1.06% 4.25μg	10.6% 42.5μg	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	5.04% 4.54mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.07% 91mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	17.4% 1.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	20.5% 143mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Golden Raisins versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Golden Raisins vs Oranges with Peel :

• 5 ounces of Golden Raisins have 3.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.5 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 12.5 times more Vitamin B1, 10 times more Vitamin B9 and 22.2 times more Vitamin C than Golden Seedless Raisins.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Golden Seedless Raisins as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Golden Raisins vs Oranges with Peel :

• 5 ounces of Golden Raisins have 4 times more Copper, 1.2 times more Iron, 2.5 times more Magnesium, 4.6 times more Phosphorus, 3.8 times more Potassium and 3.4 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 5.5 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Oranges with Peel contain similar levels of Calcium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Golden Seedless Raisins as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Golden Raisins have 4.8 times more Energy, 5.2 times more Carbohydrate and 2.5 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.4 times more Fiber than Golden Seedless Raisins.
• Both Golden Seedless Raisins as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.