Comparing Nutrients in 7 ounces Seeded Raisins VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Seeded Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	20.3% 587kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	59.6% 43g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	8.93% 5g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	5.2% 0.067mg	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	13% 51.6μg	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	36.4% 32.7mg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	23% 0.21mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	56% 1.3mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.89% 33g	3.9% 144g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Seeded Raisins vs Sweetened Red Frozen Raspberries:

• Seeded Raisins have 5.9 times more Vitamin B1, 4 times more Vitamin B2, 4.8 times more Vitamin B3 and 5.5 times more Vitamin B6 than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 3.3 times more Vitamin B5, 8.7 times more Vitamin B9 and 3.1 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Seeded Raisins vs Sweetened Red Frozen Raspberries:

• Seeded Raisins have 1.9 times more Calcium, 2.9 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 4.4 times more Phosphorus, 7.2 times more Potassium, 2 times more Selenium and 28 times more Sodium than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 2.4 times more Manganese and 4.4 times more Water than Seeded Raisins.
• Both Seeded Raisins and Sweetened Red Frozen Raspberries have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Seeded Raisins have 2.9 times more Energy, 1.2 times more Omega 3, 3 times more Carbohydrate, 1.5 times more Fiber and 3.6 times more Protein than Sweetened Red Frozen Raspberries.
• Both Seeded Raisins as well as Sweetened Red Frozen Raspberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.