Comparing Nutrients in 7 ounces Golden Raisins VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Raspberries	8%	10%	82%

Macro Nutrients

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Energy	20.6% 597kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	180% 130g	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	34% 13g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	20% 0.18mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	58% 1.33mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	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	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Raspberries per 7 oz

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

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

• 7 ounces of Golden Raisins have 5 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.9 times more Vitamin B6 than Raspberries.
• While 7 oz of Raw Raspberries contain 4 times more Vitamin B1, 7 times more Vitamin B9, 8.2 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Golden Seedless Raisins.
• 7 ounces of Golden Raisins have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Golden Seedless Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Golden Raisins vs Raspberries:

• 7 ounces of Golden Raisins have 2.6 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus and 4.9 times more Potassium than Raspberries.
• While 7 oz of Raw Raspberries contain 3 times more Manganese and 5.8 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Raspberries contain similar levels of Zinc per seven ounces.
• Both Golden Seedless Raisins as well as Raw Raspberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Golden Raisins have 5.8 times more Energy, 6.7 times more Carbohydrate, 14.9 times more Sugars, 14.8 times more Fructose and 2.7 times more Protein than Raspberries.
• While 7 oz of Raw Raspberries contain 6.6 times more Omega 3 and 2 times more Fiber than Golden Seedless Raisins.
• 7 ounces of Golden Raisins provide inadequate amounts of Omega 3
• 7 ounces of Raspberries provide inadequate amounts of Energy
• Both Golden Seedless Raisins as well as Raw Raspberries provide inadequate amounts of Omega 6 in seven ounces.