Comparing Nutrients in 7 ounces Golden Raisins VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Golden Raisins	Navel Oranges	Recommended Dietary Allowance
Energy	20.6% 597kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	19% 25g	130g per day for Men 19-50 years
Sugars	180% 130g	23.3% 17g	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	6.16% 4.47g	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	% 61.5g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	12% 0.16mg	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	1.5% 5.95μg	17% 67.5μg	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	7.06% 6.35mg	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Navel Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	8.6% 0.077mg	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	24.3% 1.94mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	2.5% 0.058mg	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	28.6% 200mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	4.6% 171g	3700g per day for Men 19-50 years

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

• Golden Seedless Raisins have 3.7 times more Vitamin B2, 2.7 times more Vitamin B3, 4.1 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 8.5 times more Vitamin B1, 11.3 times more Vitamin B9 and 18.5 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Raw Navel Oranges have similar amounts of Vitamin E per 7 oz.
• Both Golden Seedless Raisins as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Golden Raisins vs Navel Oranges:

• Golden Seedless Raisins have 1.5 times more Calcium, 5.8 times more Copper, 7.5 times more Iron, 3.2 times more Magnesium, 7.8 times more Manganese, 4.4 times more Phosphorus, 4.5 times more Potassium, more Selenium, 24 times more Sodium and 4.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.8 times more Water than Golden Seedless Raisins.

Comparison of macro-nutrients per 7 ounces:

• Golden Seedless Raisins have 6.1 times more Energy, 2.1 times more Omega 3, 6.4 times more Carbohydrate, 7.7 times more Sugars, 15.4 times more Fructose, 1.5 times more Fiber and 3.6 times more Protein than Raw Navel Oranges.
• Both Golden Seedless Raisins as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.