Comparing Nutrients in 7 ounces Seeded Raisins VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Seeded Raisins	Dark Raisins	Recommended Dietary Allowance
Energy	20.3% 587kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	121% 157g	130g per day for Men 19-50 years
Sugars	NA	178% 129g	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	NA	95% 69g	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	NA	% 60.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	8.93% 5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	26.6% 0.35mg	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	2.5% 9.92μg	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	12% 10.7mg	5.07% 4.56mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Dark Raisins	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 464μg	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	64.2% 5.14mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	24.2% 0.56mg	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	21.3% 149mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.83% 30.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Dark Raisins per 7 oz

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

Lets compare vitamin content per 7 ounces of Seeded Raisins vs Dark Raisins:

• 7 ounces of Seeded Raisins have 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.3 times more Vitamin C than Dark Raisins.
• Both Seeded Raisins and Dark Raisins provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Seeded Raisins as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Seeded Raisins vs Dark Raisins:

• 7 ounces of Seeded Raisins have 1.4 times more Iron than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 2.2 times more Calcium, 1.3 times more Phosphorus and 2 times more Zinc than Seeded Raisins.
• Both Seeded Raisins and Dark Raisins contain similar levels of Copper, Magnesium, Manganese and Potassium per seven ounces.
• 7 ounces of Seeded Raisins lack sufficient amounts of Zinc
• Both Seeded Raisins as well as Dark Seedless Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seeded Raisins have 2.6 times more Omega 3 and 1.5 times more Fiber than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 1.3 times more Protein than Seeded Raisins.
• Both Seeded Raisins and Dark Raisins offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Dark Raisins provide inadequate amounts of Omega 3
• Both Seeded Raisins as well as Dark Seedless Raisins provide inadequate amounts of Omega 6 in seven ounces.