Comparing Nutrients in 7 ounces Pummelo VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Pummelo	Seeded Raisins	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.42% 0.24g	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	120% 156g	130g per day for Men 19-50 years
Sugars	NA	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	5.22% 2g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Seeded 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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	28.7% 0.37mg	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	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	135% 121mg	12% 10.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Seeded Raisins	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	66.6% 0.6mg	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	2.73% 0.22mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	23% 0.53mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	48% 1637mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.78% 177g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Seeded Raisins per 7 oz

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

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

• 7 ounces of Pummelo have 11.3 times more Vitamin C than Seeded Raisins.
• While 7 oz of Seeded Raisins contain 3.3 times more Vitamin B1, 6.7 times more Vitamin B2, 5.1 times more Vitamin B3 and 5.2 times more Vitamin B6 than Raw Pummelo.
• 7 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Pummelo as well as Seeded Raisins have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pummelo vs Seeded Raisins:

• 7 ounces of Pummelo have 5.4 times more Water than Seeded Raisins.
• While 7 oz of Seeded Raisins contain 7 times more Calcium, 6.3 times more Copper, 23.5 times more Iron, 5 times more Magnesium, 15.7 times more Manganese, 4.4 times more Phosphorus and 3.8 times more Potassium than Raw Pummelo.
• 7 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium and Manganese
• Both Raw Pummelo as well as Seeded Raisins lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Seeded Raisins contain 7.8 times more Energy, 8.2 times more Carbohydrate, 6.8 times more Fiber and 3.3 times more Protein than Raw Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Energy and Protein