Comparing Nutrients in 7 ounces Carrots VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Carrots	Golden Raisins	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	122% 159g	130g per day for Men 19-50 years
Sugars	13% 9.4g	180% 130g	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	1.5% 1.1g	95% 69g	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	% 1.17g	% 61.5g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Golden Raisins	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	1.5% 5.95μg	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% 11.7mg	7.06% 6.35mg	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	8.73% 1.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Golden Raisins	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	50.3% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	19.5% 0.45mg	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	9.92% 69.5mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.8% 29.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Golden Raisins:

• Raw Carrots have more Vitamin A, 8.3 times more Vitamin B1, 6.3 times more Vitamin B9, 1.8 times more Vitamin C, 5.5 times more Vitamin E and 3.8 times more Vitamin K than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 3.3 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Golden Seedless Raisins have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Carrots as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Golden Raisins:

• Raw Carrots have 2.9 times more Sodium and 5.9 times more Water than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 1.9 times more Calcium, 5.1 times more Copper, 3.3 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium and 1.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Golden Seedless Raisins contain 7.3 times more Energy, 9.5 times more Omega 3, 8.4 times more Carbohydrate, 13.9 times more Sugars, 63.1 times more Fructose and 3.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Golden Seedless Raisins have similar amounts of Fiber per 7 oz.
• Both Raw Carrots as well as Golden Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.