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

Macros Ratio

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

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Seeded Raisins	Recommended Dietary Allowance
Energy	4.45% 129kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	85.6% 111g	130g per day for Men 19-50 years
Sugars	39.2% 28.4g	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	12.3% 4.68g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Seeded Raisins	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.92% 0.63mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	20.5% 0.27mg	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	3.9% 15.6μg	1.06% 4.25μg	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	13.7% 12.3mg	8.5% 7.65mg	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	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Seeded Raisins	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	47.6% 0.43mg	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	7.44% 0.6mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	16.5% 0.38mg	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	1.82% 12.8mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	34.4% 1169mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.63% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Seeded Raisins per 5 oz

Compare the macro and micronutrient content in 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids versus 5 oz of Seeded Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 4.5 times more Water than Seeded Raisins.
• While 5 oz of Seeded Raisins contain 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 and 8.8 times more Potassium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Seeded Raisins contain similar levels of Manganese per five ounces.
• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Seeded Raisins lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Seeded Raisins contain 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.
• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Seeded Raisins provide inadequate amounts of Omega 6 in five ounces.