Comparing Nutrients in 7 ounces Raspberries, canned, red, heavy syrup pack, solids and liquids VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Dark Raisins	Recommended Dietary Allowance
Energy	6.23% 181kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	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	35.7% 46.4g	121% 157g	130g per day for Men 19-50 years
Sugars	55% 40g	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	17.2% 6.55g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	5.46% 22μg	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	19% 17.3mg	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	7.8% 1.17mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Dark Raisins	Recommended Dietary Allowance
Calcium	2.2% 22mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	10.4% 0.83mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	2.55% 18mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.04% 149g	0.83% 30.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Dark Raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids 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 Raspberries, canned, red, heavy syrup pack, solids and liquids vs Dark Raisins:

• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 2.2 times more Vitamin B9, 3.8 times more Vitamin C, 4.9 times more Vitamin E and 1.5 times more Vitamin K than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 5.3 times more Vitamin B1, 4 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.1 times more Vitamin B6 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 7 ounces of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Dark Raisins:

• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 4.9 times more Water than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 5.6 times more Calcium, 4.8 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 10.9 times more Phosphorus, 7.9 times more Potassium and 2.3 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Dark Raisins contain similar levels of Manganese per seven ounces.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Dark Seedless Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dark Seedless Raisins contain 3.3 times more Energy, 3.4 times more Carbohydrate, 3.2 times more Sugars, 1.4 times more Fiber and 4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.