Comparing Nutrients in 5 ounces Seeded Raisins VS Raw Frozen Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Raw Frozen Rhubarb	9%	4%	87%

Macro Nutrients

	Seeded Raisins	Raw Frozen Rhubarb	Recommended Dietary Allowance
Energy	14.5% 420kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.13% 0.041g	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	0.45% 0.077g	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	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	NA	2.15% 1.56g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Raw Frozen Rhubarb	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	2.73% 0.035mg	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	2.83% 11.3μg	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	7.56% 6.8mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Raw Frozen Rhubarb	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	3.62% 0.033mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	5.98% 0.14mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	34.4% 1169mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.63% 23.5g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Raw Frozen Rhubarb per 5 oz

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

Lets compare vitamin content per 5 ounces of Seeded Raisins vs Raw Frozen Rhubarb:

• 5 ounces of Seeded Raisins have 3.6 times more Vitamin B1, 6.3 times more Vitamin B2, 5.5 times more Vitamin B3 and 7.5 times more Vitamin B6 than Raw Frozen Rhubarb.
• While 5 oz of Raw Frozen Rhubarb contain 2.7 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins and Raw Frozen Rhubarb provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Seeded Raisins have insufficient amounts of Vitamin B9
• 5 ounces of Raw Frozen Rhubarb have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Seeded Raisins as well as Raw Frozen Rhubarb have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Seeded Raisins vs Raw Frozen Rhubarb:

• 5 ounces of Seeded Raisins have 13.1 times more Copper, 8.9 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 6.3 times more Phosphorus and 7.6 times more Potassium than Raw Frozen Rhubarb.
• While 5 oz of Raw Frozen Rhubarb contain 6.9 times more Calcium, 1.8 times more Selenium and 5.6 times more Water than Seeded Raisins.
• 5 ounces of Seeded Raisins lack sufficient amounts of Selenium
• 5 ounces of Raw Frozen Rhubarb lack sufficient amounts of Phosphorus
• Both Seeded Raisins as well as Raw Frozen Rhubarb lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seeded Raisins have 14.1 times more Energy, more Omega 3, 15.4 times more Carbohydrate, 3.8 times more Fiber and 4.6 times more Protein than Raw Frozen Rhubarb.
• 5 ounces of Raw Frozen Rhubarb provide inadequate amounts of Energy, Omega 3 and Protein
• Both Seeded Raisins as well as Raw Frozen Rhubarb provide inadequate amounts of Omega 6 in five ounces.