Comparing Nutrients in 7 ounces Seeded Raisins VS Golden Raisins

Macros Ratio

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

Macro Nutrients

	Seeded Raisins	Golden Raisins	Recommended Dietary Allowance
Energy	20.3% 587kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	122% 159g	130g per day for Men 19-50 years
Sugars	NA	180% 130g	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	% 61.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.93% 5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Golden 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	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	14% 2.27mg	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	49.3% 0.64mg	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	1.5% 5.95μg	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	7.06% 6.35mg	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	Golden Raisins	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	50.3% 0.45mg	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	64.2% 5.14mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	19.5% 0.45mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Golden Raisins per 7 oz

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

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

• 7 ounces of Seeded Raisins have 14 times more Vitamin B1 and 1.7 times more Vitamin C than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 1.7 times more Vitamin B6 than Seeded Raisins.
• Both Seeded Raisins and Golden Raisins provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Golden Raisins have insufficient amounts of Vitamin B1
• Both Seeded Raisins as well as Golden 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 Golden Raisins:

• 7 ounces of Seeded Raisins have 1.3 times more Copper and 2.6 times more Iron than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 2.3 times more Calcium, 1.3 times more Phosphorus and 2.1 times more Zinc than Seeded Raisins.
• Both Seeded Raisins and Golden Raisins contain similar levels of Magnesium, Manganese and Potassium per seven ounces.
• 7 ounces of Seeded Raisins lack sufficient amounts of Zinc
• Both Seeded Raisins as well as Golden Seedless Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seeded Raisins have 1.9 times more Omega 3 and 2.1 times more Fiber than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 1.3 times more Protein than Seeded Raisins.
• Both Seeded Raisins and Golden Raisins offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Seeded Raisins as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in seven ounces.