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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sweetened Red Frozen Raspberries	Seeded Raisins	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	28.7% 0.37mg	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	13% 51.6μg	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	36.4% 32.7mg	12% 10.7mg	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	9.53% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Seeded Raisins	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	66.6% 0.6mg	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	16% 1.3mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	23% 0.53mg	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	4.8% 33.7mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.7% 55.6mg	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	3.9% 144g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Seeded Raisins per 7 oz

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

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

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

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

• 7 ounces of Sweetened Red Frozen Raspberries have 2.4 times more Manganese than Seeded Raisins.
• While 7 oz of Seeded Raisins contain 1.9 times more Calcium, 2.9 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 4.4 times more Phosphorus and 7.2 times more Potassium than Sweetened Red Frozen Raspberries.
• 7 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• Both Sweetened Red Frozen Raspberries as well as Seeded Raisins lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Seeded Raisins contain 2.9 times more Energy, 3 times more Carbohydrate, 1.5 times more Fiber and 3.6 times more Protein than Sweetened Red Frozen Raspberries.
• 7 ounces of Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3 and Protein
• Both Sweetened Red Frozen Raspberries as well as Seeded Raisins provide inadequate amounts of Omega 6 in seven ounces.