Comparing Nutrients in 7 ounces Pummelo VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Pummelo	Dark Raisins	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	121% 157g	130g per day for Men 19-50 years
Sugars	NA	178% 129g	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	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	NA	% 60.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	26.6% 0.35mg	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	NA	2.5% 9.92μg	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	135% 121mg	5.07% 4.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Dark Raisins	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 464μg	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	2.73% 0.22mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	24.2% 0.56mg	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	4.8% 33.7mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.78% 177g	0.83% 30.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Dark Raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Pummelo versus 7 oz of Dark Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pummelo vs Dark Raisins:

• 7 ounces of Pummelo have 26.5 times more Vitamin C than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 3.1 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3 and 4.8 times more Vitamin B6 than Raw Pummelo.
• 7 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Pummelo as well as Dark Seedless Raisins have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pummelo vs Dark Raisins:

• 7 ounces of Pummelo have 5.8 times more Water than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 15.5 times more Calcium, 5.7 times more Copper, 16.3 times more Iron, 6 times more Magnesium, 16.5 times more Manganese, 5.8 times more Phosphorus, 3.4 times more Potassium and 4.5 times more Zinc than Raw Pummelo.
• 7 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dark Seedless Raisins contain 7.9 times more Energy, 8.2 times more Carbohydrate, 4.5 times more Fiber and 4.3 times more Protein than Raw Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Energy and Protein