Comparing Nutrients in 7 ounces Seeded Raisins VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Raspberries	8%	10%	82%

Macro Nutrients

	Seeded Raisins	Raspberries	Recommended Dietary Allowance
Energy	20.3% 587kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	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	120% 156g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	34% 13g	38g per day for Men 19-50 years
Protein	8.93% 5g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Seeded 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	18.5% 0.22mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	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	12% 10.7mg	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	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Raspberries	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	64.2% 5.14mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	21.3% 149mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	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	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.6% 170g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Raspberries.
• While Raw Raspberries contain 7.3 times more Vitamin B5, 7 times more Vitamin B9 and 4.9 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Seeded Raisins vs Raspberries:

• Seeded Raisins have 3.4 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus, 5.5 times more Potassium, 3 times more Selenium and 28 times more Sodium than Raw Raspberries.
• While Raw Raspberries contain 2.5 times more Manganese, 2.3 times more Zinc and 5.2 times more Water than Seeded Raisins.
• Both Seeded Raisins and Raw Raspberries have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Seeded Raisins have 5.7 times more Energy, 6.6 times more Carbohydrate and 2.1 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 3.4 times more Omega 3 and 2 times more Omega 6 than Seeded Raisins.
• Both Seeded Raisins and Raw Raspberries have similar amounts of Fiber per 7 oz.
• Both Seeded Raisins as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.