Comparing Nutrients in 5 ounces Seeded Raisins VS Rhubarb Frozen Cooked with Sugar

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Rhubarb Frozen Cooked with Sugar	1%	0%	99%

Macro Nutrients

	Seeded Raisins	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Energy	14.5% 420kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.21% 0.035g	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	34% 44.2g	130g per day for Men 19-50 years
Sugars	NA	56% 40.7g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	2.2% 0.028mg	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	5.2% 4.68mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	4.25% 0.038mg	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	3.72% 0.3mg	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	4.5% 0.1mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	34.4% 1169mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	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	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.63% 23.5g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Rhubarb Frozen Cooked with Sugar per 5 oz

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

Lets compare vitamin content per 5 ounces of Seeded Raisins vs Rhubarb Frozen Cooked with Sugar:

• 5 ounces of Seeded Raisins have 6.2 times more Vitamin B1, 7.9 times more Vitamin B2, 5.6 times more Vitamin B3, 9.4 times more Vitamin B6 and 1.6 times more Vitamin C than Rhubarb Frozen Cooked with Sugar.
• 5 ounces of Rhubarb Frozen Cooked with Sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Seeded Raisins as well as Rhubarb Frozen Cooked with Sugar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Seeded Raisins vs Rhubarb Frozen Cooked with Sugar:

• 5 ounces of Seeded Raisins have 11.2 times more Copper, 12.3 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 9.4 times more Phosphorus and 8.6 times more Potassium than Rhubarb Frozen Cooked with Sugar.
• While 5 oz of Rhubarb Frozen Cooked with Sugar contain 5.2 times more Calcium than Seeded Raisins.
• 5 ounces of Rhubarb Frozen Cooked with Sugar lack sufficient amounts of Phosphorus
• Both Seeded Raisins as well as Rhubarb Frozen Cooked with Sugar lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seeded Raisins have 2.6 times more Energy, more Omega 3, 2.5 times more Carbohydrate, 3.4 times more Fiber and 6.5 times more Protein than Rhubarb Frozen Cooked with Sugar.
• 5 ounces of Rhubarb Frozen Cooked with Sugar provide inadequate amounts of Omega 3 and Protein
• Both Seeded Raisins as well as Rhubarb Frozen Cooked with Sugar provide inadequate amounts of Omega 6 in five ounces.