Comparing Nutrients in 5 ounces Golden Raisins VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Golden Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	14.7% 427kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.38% 0.064g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	128% 93g	39.2% 28.4g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	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	0.94% 0.011mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.92% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	4.58% 0.06mg	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	3.9% 15.6μg	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	13.7% 12.3mg	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	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	9.07% 91mg	1.56% 15.6mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	14.4% 0.33mg	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	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.57% 21g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Golden Raisins versus 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Golden Raisins vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 5 ounces of Golden Raisins have 6.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 7.7 times more Vitamin B6 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 3.7 times more Vitamin B9, 2.7 times more Vitamin C, 4.9 times more Vitamin E and 1.5 times more Vitamin K than Golden Seedless Raisins.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• Both Golden Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Golden Raisins vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 5 ounces of Golden Raisins have 5.8 times more Calcium, 4 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 11.2 times more Phosphorus, 7.9 times more Potassium and 2.3 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 5.1 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Raspberries, canned, red, heavy syrup pack, solids and liquids contain similar levels of Manganese per five ounces.
• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Golden Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Golden Raisins have 3.3 times more Energy, 3.4 times more Carbohydrate, 3.3 times more Sugars and 4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Golden Raisins and Raspberries, canned, red, heavy syrup pack, solids and liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Golden Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.