Comparing Nutrients in 100 grams Carrots VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Carrots	Golden Raisins	Recommended Dietary Allowance
Energy	1.4% 41kcal	10.4% 301kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	61.6% 80g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	91% 65.7g	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	0.76% 0.55g	48% 34.7g	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	% 0.59g	% 31g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Carrots	Golden Raisins	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	0.67% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	0.75% 3μg	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	6.56% 5.9mg	3.56% 3.2mg	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	4.4% 0.66mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Golden Raisins	Recommended Dietary Allowance
Calcium	3.3% 33mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	25.3% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	9.83% 0.23mg	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	5% 35mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Golden Raisins:

• Raw Carrots have more Vitamin A, 8.3 times more Vitamin B1, 6.3 times more Vitamin B9, 1.8 times more Vitamin C, 5.5 times more Vitamin E and 3.8 times more Vitamin K than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 3.3 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Golden Seedless Raisins have similar amounts of Vitamin B3 per 100 g.
• Both Raw Carrots as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Golden Raisins:

• Raw Carrots have 2.9 times more Sodium and 5.9 times more Water than Golden Seedless Raisins.
• While Golden Seedless Raisins contain 1.9 times more Calcium, 5.1 times more Copper, 3.3 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium and 1.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Golden Seedless Raisins contain 7.3 times more Energy, 9.5 times more Omega 3, 8.4 times more Carbohydrate, 13.9 times more Sugars, 63.1 times more Fructose and 3.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Golden Seedless Raisins have similar amounts of Fiber per 100 g.
• Both Raw Carrots as well as Golden Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.