Comparing Nutrients in 5 ounces Seeded Raisins VS Dark Raisins

Macros Ratio

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

Macro Nutrients

	Seeded Raisins	Dark Raisins	Recommended Dietary Allowance
Energy	14.5% 420kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.33% 0.055g	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	86.5% 112g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	68% 49g	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	% 43.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Dark Raisins	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	19% 0.25mg	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	1.77% 7.1μg	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	3.62% 3.26mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Dark Raisins	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.3% 332μg	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	31.7% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	17.3% 0.4mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	34.4% 1169mg	31% 1055mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.46% 37mg	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	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Dark Raisins per 5 oz

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

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

• 5 ounces of Seeded Raisins have 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.3 times more Vitamin C than Dark Raisins.
• Both Seeded Raisins and Dark Raisins provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Seeded Raisins as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Seeded Raisins have 1.4 times more Iron than Dark Raisins.
• While 5 oz of Dark Seedless Raisins contain 2.2 times more Calcium, 1.3 times more Phosphorus and 2 times more Zinc than Seeded Raisins.
• Both Seeded Raisins and Dark Raisins contain similar levels of Copper, Magnesium, Manganese and Potassium per five ounces.
• 5 ounces of Seeded Raisins lack sufficient amounts of Zinc
• Both Seeded Raisins as well as Dark Seedless Raisins lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seeded Raisins have 2.6 times more Omega 3 and 1.5 times more Fiber than Dark Raisins.
• While 5 oz of Dark Seedless Raisins contain 1.3 times more Protein than Seeded Raisins.
• Both Seeded Raisins and Dark Raisins offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Dark Raisins provide inadequate amounts of Omega 3
• Both Seeded Raisins as well as Dark Seedless Raisins provide inadequate amounts of Omega 6 in five ounces.