Comparing Nutrients in 7 ounces Golden Raisins VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Golden Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	20.6% 597kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	40% 52g	130g per day for Men 19-50 years
Sugars	180% 130g	1.9% 1.37g	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	% 61.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	3.75% 3.37mg	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

	Golden Raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	NA	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	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	28.6% 200mg	NA	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	NA	11mg per day for Men 19-50 years
Water	0.8% 29.6g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Golden Raisins versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Golden Raisins vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Golden Raisins have 1.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Golden Raisins vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Golden Raisins have 4.3 times more Calcium, 2 times more Iron and 1.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 12.4 times more Sodium than Golden Seedless Raisins.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Golden Raisins have 2.4 times more Energy, 3.1 times more Carbohydrate, 95.2 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.