Comparing Nutrients in 5 ounces Golden Raisins VS Canned Prune Juice

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Canned Prune Juice	Recommended Dietary Allowance
Energy	14.7% 427kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	87.3% 113g	19% 24.7g	130g per day for Men 19-50 years
Sugars	128% 93g	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	% 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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Golden 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	0.94% 0.011mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	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	35.2% 0.46mg	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	1.06% 4.25μg	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	5.04% 4.54mg	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

	Golden Raisins	Canned Prune Juice	Recommended Dietary Allowance
Calcium	9.07% 91mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	17.4% 1.4mg	21% 1.67mg	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	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	20.5% 143mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.1% 115g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Golden 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 Golden Raisins vs Canned Prune Juice:

• 5 ounces of Golden Raisins have 2.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 1.3 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Raisins and Canned Prune Juice provide similar amounts of Vitamin K per five ounces.
• Both Golden Seedless Raisins as well as Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Golden Raisins have 5.3 times more Calcium, 3.4 times more Copper, 2.5 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than Canned Prune Juice.
• While 5 oz of Canned Prune Juice contain 5.5 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Canned Prune Juice contain similar levels of Iron per five ounces.
• 5 ounces of Canned Prune Juice lack sufficient amounts of Calcium and Zinc
• Both Golden 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 Golden Raisins have 4.2 times more Energy, 4.6 times more Carbohydrate, 4 times more Sugars, 3.3 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 Golden Seedless Raisins as well as Canned Prune Juice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.