Comparing Nutrients in 7 ounces Raspberries VS Seeded Raisins

Macros Ratio

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

Macro Nutrients

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Energy	3.56% 103kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	18.2% 23.7g	120% 156g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Seeded 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	5.3% 0.064mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	17% 1.37mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	8.22% 57.5mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	7.58% 0.83mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Seeded Raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Raspberries vs Seeded Raisins:

• 7 ounces of Raspberries have 7.3 times more Vitamin B5, 7 times more Vitamin B9 and 4.9 times more Vitamin C than Seeded Raisins.
• While 7 oz of Seeded Raisins contain 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.
• 7 ounces of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw 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 Raspberries vs Seeded Raisins:

• 7 ounces of Raspberries have 2.5 times more Manganese, 2.3 times more Zinc and 5.2 times more Water than Seeded Raisins.
• While 7 oz of Seeded Raisins contain 3.4 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus and 5.5 times more Potassium than Raw Raspberries.
• Both Raspberries and Seeded Raisins contain similar levels of Calcium per seven ounces.
• 7 ounces of Seeded Raisins lack sufficient amounts of Zinc
• Both Raw Raspberries as well as Seeded Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have 3.4 times more Omega 3 than Seeded Raisins.
• While 7 oz of Seeded Raisins contain 5.7 times more Energy, 6.6 times more Carbohydrate and 2.1 times more Protein than Raw Raspberries.
• Both Raspberries and Seeded Raisins offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Raspberries provide inadequate amounts of Energy
• Both Raw Raspberries as well as Seeded Raisins provide inadequate amounts of Omega 6 in seven ounces.