Comparing Nutrients in 7 ounces Dark Raisins VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dark Raisins	Oranges with Peel	Recommended Dietary Allowance
Energy	20.5% 593kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	178% 129g	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	95% 69g	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	% 60.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	14% 0.18mg	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	15% 59.5μg	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	5.07% 4.56mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Oranges with Peel	Recommended Dietary Allowance
Calcium	12.3% 123mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	11.6% 464μg	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	44.4% 3.55mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	NA	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	27.8% 194mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Dark Raisins vs Oranges with Peel :

• 7 ounces of Dark Raisins have 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 6 times more Vitamin B9 and 30.9 times more Vitamin C than Dark Seedless Raisins.
• Both Dark Raisins and Oranges with Peel provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Dark Raisins have insufficient amounts of Vitamin B9
• Both Dark Seedless Raisins as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dark Raisins vs Oranges with Peel :

• 7 ounces of Dark Raisins have 4.8 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 4.5 times more Phosphorus, 3.8 times more Potassium and 3.3 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 5.3 times more Water than Dark Seedless Raisins.
• Both Dark Raisins and Oranges with Peel contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Dark Seedless Raisins as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Raisins have 4.7 times more Energy, 5.1 times more Carbohydrate and 2.5 times more Protein than Oranges with Peel .
• Both Dark Raisins and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• Both Dark Seedless Raisins as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.