Comparing Nutrients in 5 ounces Rhubarb VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Rhubarb	15%	8%	77%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Rhubarb	Seeded Raisins	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	4.95% 6.44g	85.6% 111g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	6.7% 2.55g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Rhubarb	Seeded Raisins	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	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	3.27% 0.043mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	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	12.6% 11.3mg	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	2.55% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb	Seeded Raisins	Recommended Dietary Allowance
Calcium	12% 122mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	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	3.9% 0.31mg	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	12% 0.28mg	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	2.83% 20mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	34.4% 1169mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.63% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Rhubarb VS Seeded Raisins per 5 oz

Compare the macro and micronutrient content in 5 oz of Rhubarb 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 Rhubarb vs Seeded Raisins:

• 5 ounces of Rhubarb have 1.5 times more Vitamin C than Seeded Raisins.
• While 5 oz of Seeded Raisins contain 5.6 times more Vitamin B1, 6.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 7.8 times more Vitamin B6 than Raw Rhubarb.
• 5 ounces of Rhubarb have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Raw Rhubarb as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rhubarb vs Seeded Raisins:

• 5 ounces of Rhubarb have 3.1 times more Calcium, 1.8 times more Selenium and 5.6 times more Water than Seeded Raisins.
• While 5 oz of Seeded Raisins contain 14.4 times more Copper, 11.8 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 5.4 times more Phosphorus and 2.9 times more Potassium than Raw Rhubarb.
• 5 ounces of Seeded Raisins lack sufficient amounts of Selenium
• Both Raw Rhubarb as well as Seeded Raisins lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Seeded Raisins contain 14.1 times more Energy, more Omega 3, 17.3 times more Carbohydrate, 3.8 times more Fiber and 2.8 times more Protein than Raw Rhubarb.
• 5 ounces of Rhubarb provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Rhubarb as well as Seeded Raisins provide inadequate amounts of Omega 6 in five ounces.