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

Macros Ratio

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

Macro Nutrients

	Seeded Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	14.5% 420kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	85.6% 111g	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	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	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Seeded 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	13.2% 0.16mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	3.92% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	8.5% 7.65mg	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	NA	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	46% 3.67mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	15% 106mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	34.4% 1169mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.63% 23.5g	2.9% 107g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 5.6 times more Vitamin B1, 5.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.5 times more Vitamin B6 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 5.4 times more Vitamin B5, 3.7 times more Vitamin B9 and 1.6 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Seeded Raisins have 2.5 times more Calcium, 5.3 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 8.3 times more Phosphorus, 8.8 times more Potassium, 6 times more Selenium and 9.3 times more Sodium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 4.5 times more Water than Seeded Raisins.
• Both Seeded Raisins and Raspberries, canned, red, heavy syrup pack, solids and liquids have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seeded Raisins have 3.3 times more Energy, 1.6 times more Omega 3, 3.4 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Seeded Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.