Comparing Nutrients in 5 ounces Golden Raisins VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Golden Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	14.7% 427kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.23g	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	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.49% 0.084g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	128% 93g	42.5% 31g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.94% 0.011mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	3.7% 0.048mg	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	9.2% 37μg	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	26% 23.4mg	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	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	7.68% 9.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	9.07% 91mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	16.5% 0.15mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	40% 0.92mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.094% 1.4mg	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	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Sweetened Red Frozen Raspberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Golden Raisins vs Sweetened Red Frozen Raspberries:

• 5 ounces of Golden Raisins have 4.2 times more Vitamin B2, 5 times more Vitamin B3 and 9.5 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• While 5 oz of Sweetened Red Frozen Raspberries contain 8.7 times more Vitamin B9, 5.2 times more Vitamin C, 6 times more Vitamin E and 1.9 times more Vitamin K than Golden Seedless Raisins.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• 5 ounces of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B3
• Both Golden Seedless Raisins as well as Sweetened Red Frozen Raspberries 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 Sweetened Red Frozen Raspberries:

• 5 ounces of Golden Raisins have 4.3 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 5.9 times more Phosphorus, 6.5 times more Potassium and 2.1 times more Zinc than Sweetened Red Frozen Raspberries.
• While 5 oz of Sweetened Red Frozen Raspberries contain 2.9 times more Manganese than Golden Seedless Raisins.
• 5 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc
• Both Golden Seedless Raisins as well as Sweetened Red Frozen Raspberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Golden Raisins have 2.9 times more Energy, 3.1 times more Carbohydrate, 3 times more Sugars and 4.7 times more Protein than Sweetened Red Frozen Raspberries.
• While 5 oz of Sweetened Red Frozen Raspberries contain 1.3 times more Fiber than Golden Seedless Raisins.
• 5 ounces of Sweetened Red Frozen Raspberries provide inadequate amounts of Protein
• Both Golden Seedless Raisins as well as Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3 and Omega 6 in five ounces.