Comparing Nutrients in 7 ounces Rhubarb VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Rhubarb	15%	8%	77%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Rhubarb	Seeded Raisins	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	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	6.93% 9g	120% 156g	130g per day for Men 19-50 years
Sugars	3% 2.2g	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	9.4% 3.57g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Rhubarb	Seeded Raisins	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	3.47% 14μg	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	17.6% 16mg	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb	Seeded Raisins	Recommended Dietary Allowance
Calcium	17% 171mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	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	5.46% 0.44mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	3.97% 27.8mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.02% 186g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Rhubarb VS Seeded Raisins per 7 oz

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

• 7 ounces of Rhubarb have 1.5 times more Vitamin C than Seeded Raisins.
• While 7 oz of Seeded Raisins contain 5.6 times more Vitamin B1, 6.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 7.8 times more Vitamin B6 than Raw Rhubarb.
• 7 ounces of Rhubarb have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Raw Rhubarb as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rhubarb vs Seeded Raisins:

• 7 ounces of Rhubarb have 3.1 times more Calcium, 1.8 times more Selenium and 5.6 times more Water than Seeded Raisins.
• While 7 oz of Seeded Raisins contain 14.4 times more Copper, 11.8 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 5.4 times more Phosphorus and 2.9 times more Potassium than Raw Rhubarb.
• 7 ounces of Seeded Raisins lack sufficient amounts of Selenium
• Both Raw Rhubarb as well as Seeded Raisins lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Seeded Raisins contain 14.1 times more Energy, more Omega 3, 17.3 times more Carbohydrate, 3.8 times more Fiber and 2.8 times more Protein than Raw Rhubarb.
• 7 ounces of Rhubarb provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Rhubarb as well as Seeded Raisins provide inadequate amounts of Omega 6 in seven ounces.