Comparing Nutrients in 7 ounces Dark Raisins VS Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Rhubarb	15%	8%	77%

Macro Nutrients

	Dark Raisins	Rhubarb	Recommended Dietary Allowance
Energy	20.5% 593kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	6.93% 9g	130g per day for Men 19-50 years
Sugars	178% 129g	3% 2.2g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Rhubarb	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	3.66% 0.048mg	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	3.47% 14μg	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	17.6% 16mg	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	1.6% 0.24mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Rhubarb	Recommended Dietary Allowance
Calcium	12.3% 123mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	4.63% 0.042mg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	17% 0.39mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Rhubarb per 7 oz

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

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

• 7 ounces of Dark Raisins have 5.3 times more Vitamin B1, 4.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 7.3 times more Vitamin B6 than Rhubarb.
• While 7 oz of Raw Rhubarb contain 3.5 times more Vitamin C and 8.4 times more Vitamin K than Dark Seedless Raisins.
• 7 ounces of Rhubarb have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Dark Seedless Raisins as well as Raw Rhubarb have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Dark Raisins vs Rhubarb:

• 7 ounces of Dark Raisins have 13 times more Copper, 8.1 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 7 times more Phosphorus, 2.6 times more Potassium and 3.6 times more Zinc than Rhubarb.
• While 7 oz of Raw Rhubarb contain 1.4 times more Calcium, 1.8 times more Selenium and 6.1 times more Water than Dark Seedless Raisins.
• 7 ounces of Dark Raisins lack sufficient amounts of Selenium
• 7 ounces of Rhubarb lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Raisins have 14.2 times more Energy, 17.5 times more Carbohydrate, 59.3 times more Sugars, 2.5 times more Fiber and 3.7 times more Protein than Rhubarb.
• 7 ounces of Rhubarb provide inadequate amounts of Energy and Protein
• Both Dark Seedless Raisins as well as Raw Rhubarb provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.