Comparing Nutrients in 5 ounces Golden Raisins VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Golden Raisins	Seeded Raisins	Recommended Dietary Allowance
Energy	14.7% 427kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1% 0.17g	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	85.6% 111g	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	25.4% 9.64g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Seeded Raisins	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	20.5% 0.27mg	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	1.06% 4.25μg	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	8.5% 7.65mg	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	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	Seeded Raisins	Recommended Dietary Allowance
Calcium	9.07% 91mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	47.6% 0.43mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	16.5% 0.38mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	34.4% 1169mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.63% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Seeded Raisins per 5 oz

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

Lets compare vitamin content per 5 ounces of Golden Raisins vs Seeded Raisins:

• 5 ounces of Golden Raisins have 1.7 times more Vitamin B6 than Seeded Raisins.
• While 5 oz of Seeded Raisins contain 14 times more Vitamin B1 and 1.7 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Raisins and Seeded Raisins provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin B1
• Both Golden Seedless Raisins as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Golden Raisins vs Seeded Raisins:

• 5 ounces of Golden Raisins have 2.3 times more Calcium, 1.3 times more Phosphorus and 2.1 times more Zinc than Seeded Raisins.
• While 5 oz of Seeded Raisins contain 1.3 times more Copper and 2.6 times more Iron than Golden Seedless Raisins.
• Both Golden Raisins and Seeded Raisins contain similar levels of Magnesium, Manganese and Potassium per five ounces.
• 5 ounces of Seeded Raisins lack sufficient amounts of Zinc
• Both Golden Seedless Raisins as well as Seeded Raisins lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Golden Raisins have 1.3 times more Protein than Seeded Raisins.
• While 5 oz of Seeded Raisins contain 1.9 times more Omega 3 and 2.1 times more Fiber than Golden Seedless Raisins.
• Both Golden Raisins and Seeded Raisins offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Golden Seedless Raisins as well as Seeded Raisins provide inadequate amounts of Omega 6 in five ounces.