Comparing Nutrients in 100 grams Golden Raisins VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Golden Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.4% 301kcal	3.14% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.26% 0.045g	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	18% 23.4g	130g per day for Men 19-50 years
Sugars	91% 65.7g	27.7% 20g	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	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.67% 0.008mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.14% 1.14mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	3.23% 0.042mg	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	2.75% 11μg	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	9.67% 8.7mg	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	0.8% 0.12mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	4.33% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	6.33% 0.057mg	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	12.3% 0.98mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	9.83% 0.23mg	10% 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	14.4% 101mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	2.76% 94mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.04% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 100 g

Compare the macro and micronutrient content in 100 g of Golden Raisins versus 100 g of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Golden Raisins vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 100 grams of Golden Raisins have 6.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 7.7 times more Vitamin B6 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 100 g of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 3.7 times more Vitamin B9, 2.7 times more Vitamin C, 4.9 times more Vitamin E and 1.5 times more Vitamin K than Golden Seedless Raisins.
• 100 grams of Golden Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• Both Golden Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Golden Raisins vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 100 grams of Golden Raisins have 5.8 times more Calcium, 4 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 11.2 times more Phosphorus, 7.9 times more Potassium and 2.3 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 100 g of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 5.1 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Raspberries, canned, red, heavy syrup pack, solids and liquids contain similar levels of Manganese per 100 grams.
• 100 grams of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Golden Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Golden Raisins have 3.3 times more Energy, 3.4 times more Carbohydrate, 3.3 times more Sugars and 4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Golden Raisins and Raspberries, canned, red, heavy syrup pack, solids and liquids offer comparable quantities of Fiber per 100 grams.
• 100 grams of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Golden Seedless Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.