Comparing Nutrients in 5 ounces Seeded Raisins VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Seeded Raisins	Dried Butternuts	Recommended Dietary Allowance
Energy	14.5% 420kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	281% 48g	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	13% 17g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	71% 0.64mg	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	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	404% 9.3mg	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	90% 632mg	700mg per day for Men 19-50 years
Potassium	34.4% 1169mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	0.63% 23.5g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Dried Butternuts per 5 oz

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

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

• 5 ounces of Seeded Raisins have 1.2 times more Vitamin B2 and 1.7 times more Vitamin C than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 3.4 times more Vitamin B1, 14.1 times more Vitamin B5, 3 times more Vitamin B6 and 22 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins and Dried Butternuts provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Seeded Raisins as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Seeded Raisins have 2 times more Potassium than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 1.9 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 7.9 times more Magnesium, 24.6 times more Manganese, 5.9 times more Phosphorus, 28.7 times more Selenium and 17.4 times more Zinc than Seeded Raisins.
• 5 ounces of Seeded Raisins lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seeded Raisins have 6.5 times more Carbohydrate and 1.4 times more Fiber than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 2.1 times more Energy, 105.5 times more Fat, 7.3 times more Saturated Fat, 235.6 times more Omega 3, 276.5 times more Omega 6 and 9.9 times more Protein than Seeded Raisins.
• 5 ounces of Seeded Raisins provide inadequate amounts of Omega 6