Comparing Nutrients in 100 grams Dark Raisins VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dark Raisins	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 299kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	12% 15.5g	130g per day for Men 19-50 years
Sugars	90% 65g	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	48% 34.7g	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	% 30.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	7.15% 0.093mg	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	1.25% 5μg	7.5% 30μg	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	2.56% 2.3mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.2% 62mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	6.33% 0.057mg	0.9mg per day for Men 19-50 years
Fluoride	5.85% 234μg	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	22.4% 1.8mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	NA	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	14% 98mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Dark Raisins versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dark Raisins vs Oranges with Peel :

• 100 grams of Dark Raisins have 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 6 times more Vitamin B9 and 30.9 times more Vitamin C than Dark Seedless Raisins.
• Both Dark Raisins and Oranges with Peel provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Dark Raisins have insufficient amounts of Vitamin B9
• Both Dark Seedless Raisins as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dark Raisins vs Oranges with Peel :

• 100 grams of Dark Raisins have 4.8 times more Copper, 2.2 times more Iron, 2.6 times more Magnesium, 4.5 times more Phosphorus, 3.8 times more Potassium and 3.3 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 5.3 times more Water than Dark Seedless Raisins.
• Both Dark Raisins and Oranges with Peel contain similar levels of Calcium per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Dark Seedless Raisins as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Raisins have 4.7 times more Energy, 5.1 times more Carbohydrate and 2.5 times more Protein than Oranges with Peel .
• Both Dark Raisins and Oranges with Peel offer comparable quantities of Fiber per 100 grams.
• Both Dark Seedless Raisins as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.