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Comparing Nutrients in 7 ounces Golden RaisinsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Golden Raisins
4%
1%
95%
Navel Oranges
7%
2%
91%
7 oz ▼

Macro Nutrients

20.6%597kcal
Energy
3.35%97kcal
597 kcalvs97 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g
Fat
0.31%0.3g
0.4 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g
Saturated Fat
0.11%0.034g
0.13 gvs0.034 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.36%0.038g
Omega 3
1.1%0.018g
0.038 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.075g
Omega 6
0.27%0.046g
0.075 gvs0.046 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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122%159g
Carbohydrate
19%25g
159 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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180%130g
Sugars
23.3%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
130 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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95%69g
Fructose
6.16%4.47g
≤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]
69 gvs4.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%61.5g
Glucose
%3.9g
61.5 gvs3.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%8.5g
0 gvs8.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.2%6.55g
Fiber
11.5%4.37g
6.55 gvs4.37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.6%6.5g
Protein
3.22%1.8g
6.5 gvs1.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
2.65%24μg
RAE, retinol activity equivalents
0 μgvs24 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.32%0.016mg
Vitamin B1
11.2%0.13mg
Thiamine
0.016 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29%0.38mg
Vitamin B2
7.8%0.1mg
Riboflavin
0.38 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.27mg
Vitamin B3
5.27%0.84mg
Niacin, nicotinic acid, niacinamide
2.27 mgvs0.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
10.4%0.52mg
Pantothenic acid
NA mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49.3%0.64mg
Vitamin B6
12%0.16mg
Pyridoxine
0.64 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.5%5.95μg
Vitamin B9
17%67.5μg
Folates and Folic Acid
5.95 μgvs67.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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7.06%6.35mg
Vitamin C
130%117mg
Ascorbic acid
6.35 mgvs117 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.6%0.24mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
0.24 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.8%6.95μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6.95 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12.7%127mg
Calcium
8.53%85.3mg
127 mgvs85.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50.3%0.45mg
Copper
8.6%0.077mg
0.45 mgvs0.077 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.3%1.94mg
Iron
3.22%0.26mg
1.94 mgvs0.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.5%69.5mg
Magnesium
5.2%22mg
69.5 mgvs22 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.5%0.45mg
Manganese
2.5%0.058mg
0.45 mgvs0.058 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.6%200mg
Phosphorus
6.52%45.6mg
200 mgvs45.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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43.5%1480mg
Potassium
9.7%329mg
1480 mgvs329 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.53%1.4μg
Selenium
0%0μg
1.4 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.18%47.6mg
Sodium
0.13%2mg
47.6 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.68%0.73mg
Zinc
1.44%0.16mg
0.73 mgvs0.16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.8%29.6g
Water
4.6%171g
29.6 gvs171 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Golden Raisins vs Navel Oranges:
Comparing minerals per 7 ounces for Golden Raisins vs Navel Oranges:
Comparison of macro-nutrients per 7 ounces:



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