Comparing Nutrients in 7 ounces Golden Raisins VS Pummelo

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Pummelo	7%	1%	92%

Macro Nutrients

	Golden Raisins	Pummelo	Recommended Dietary Allowance
Energy	20.6% 597kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	180% 130g	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	% 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	5.22% 2g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Pummelo	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	2.73% 0.44mg	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	5.5% 0.071mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	135% 121mg	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	Pummelo	Recommended Dietary Allowance
Calcium	12.7% 127mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	10.6% 0.095mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	1.47% 0.034mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	12.6% 429mg	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	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	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Pummelo per 7 oz

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

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

• 7 ounces of Golden Raisins have 7.1 times more Vitamin B2, 5.2 times more Vitamin B3 and 9 times more Vitamin B6 than Pummelo.
• While 7 oz of Raw Pummelo contain 4.3 times more Vitamin B1 and 19.1 times more Vitamin C than Golden Seedless Raisins.
• 7 ounces of Golden Raisins have insufficient amounts of Vitamin B1
• 7 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Golden Seedless Raisins as well as Raw Pummelo have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Golden Raisins vs Pummelo:

• 7 ounces of Golden Raisins have 16 times more Calcium, 4.8 times more Copper, 8.9 times more Iron, 5.8 times more Magnesium, 13.3 times more Manganese, 5.9 times more Phosphorus, 3.5 times more Potassium and 4.6 times more Zinc than Pummelo.
• While 7 oz of Raw Pummelo contain 6 times more Water than Golden Seedless Raisins.
• 7 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Golden Raisins have 7.9 times more Energy, 8.3 times more Carbohydrate, 3.3 times more Fiber and 4.3 times more Protein than Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Energy and Protein