Comparing Nutrients in 5 ounces Seeded Raisins VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Seeded Raisins	Dried Beechnuts	Recommended Dietary Allowance
Energy	14.5% 420kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.6% 111g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	NA	38g per day for Men 19-50 years
Protein	6.38% 3.57g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	74.6% 0.97mg	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	40% 160μg	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	8.5% 7.65mg	24.4% 22mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	106% 0.95mg	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	46% 3.67mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	82.6% 1.9mg	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	15% 106mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	34.4% 1169mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.63% 23.5g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Dried Beechnuts per 5 oz

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

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

• 5 ounces of Seeded Raisins have 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.7 times more Vitamin B1, 2 times more Vitamin B2, 20.6 times more Vitamin B5, 3.6 times more Vitamin B6, 37.7 times more Vitamin B9 and 2.9 times more Vitamin C than Seeded Raisins.
• 5 ounces of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Seeded Raisins as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Seeded Raisins vs Dried Beechnuts:

• 5 ounces of Seeded Raisins have 28 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.2 times more Copper, 5 times more Manganese, 1.4 times more Sodium and 2 times more Zinc than Seeded Raisins.
• Both Seeded Raisins and Dried Beechnuts contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Seeded Raisins lack sufficient amounts of Zinc
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seeded Raisins have 2.3 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.9 times more Energy, 92.6 times more Fat, 32.1 times more Saturated Fat, 45.9 times more Omega 3, 150.7 times more Omega 6 and 2.5 times more Protein than Seeded Raisins.
• 5 ounces of Seeded Raisins provide inadequate amounts of Omega 6