Comparing Nutrients in 100 grams Golden Raisins VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Golden Raisins	Canned Prune Juice	Recommended Dietary Allowance
Energy	10.4% 301kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.031% 0.03g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.041% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	91% 65.7g	22.7% 16.5g	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	% 31g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	2.63% 1g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.67% 0.008mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.14% 1.14mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	16.8% 0.22mg	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	0.75% 3μg	0% 0μg	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	3.56% 3.2mg	4.56% 4.1mg	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	0.8% 0.12mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Canned Prune Juice	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.5% 60.2μg	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	12.3% 0.98mg	14.8% 1.18mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	9.83% 0.23mg	6.57% 0.15mg	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	14.4% 101mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.2% 81.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Canned Prune Juice per 100 g

Compare the macro and micronutrient content in 100 g of Golden Raisins versus 100 g of Canned Prune Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Golden Raisins vs Canned Prune Juice:

• 100 grams of Golden Raisins have 2.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Canned Prune Juice.
• While 100 g of Canned Prune Juice contain 1.3 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Raisins and Canned Prune Juice provide similar amounts of Vitamin K per 100 grams.
• Both Golden Seedless Raisins as well as Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Golden Raisins vs Canned Prune Juice:

• 100 grams of Golden Raisins have 5.3 times more Calcium, 3.4 times more Copper, 2.5 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than Canned Prune Juice.
• While 100 g of Canned Prune Juice contain 5.5 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Canned Prune Juice contain similar levels of Iron per 100 grams.
• 100 grams of Canned Prune Juice lack sufficient amounts of Calcium and Zinc
• Both Golden Seedless Raisins as well as Canned Prune Juice lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Golden Raisins have 4.2 times more Energy, 4.6 times more Carbohydrate, 4 times more Sugars, 3.3 times more Fiber and 5.4 times more Protein than Canned Prune Juice.
• 100 grams of Canned Prune Juice provide inadequate amounts of Protein
• Both Golden Seedless Raisins as well as Canned Prune Juice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.