Comparing Nutrients in 100 grams Golden Raisins VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Raspberries	8%	10%	82%

Macro Nutrients

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Energy	10.4% 301kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1.46% 0.25g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	91% 65.7g	6.1% 4.4g	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	3.24% 2.35g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	17% 6.5g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Raspberries	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	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.14% 1.14mg	3.74% 0.6mg	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	25% 0.32mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.4% 3.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.75% 3μg	5.25% 21μg	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	29% 26mg	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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Raspberries	Recommended Dietary Allowance
Calcium	6.4% 64mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	10% 0.09mg	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	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	9.83% 0.23mg	29% 0.67mg	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	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.3% 85.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Raspberries per 100 g

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

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

• 100 grams of Golden Raisins have 5 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.9 times more Vitamin B6 than Raspberries.
• While 100 g of Raw Raspberries contain 4 times more Vitamin B1, 7 times more Vitamin B9, 8.2 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Golden Seedless Raisins.
• 100 grams of Golden Raisins have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Golden Seedless Raisins as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Golden Raisins vs Raspberries:

• 100 grams of Golden Raisins have 2.6 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus and 4.9 times more Potassium than Raspberries.
• While 100 g of Raw Raspberries contain 3 times more Manganese and 5.8 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Raspberries contain similar levels of Zinc per 100 grams.
• Both Golden Seedless Raisins as well as Raw Raspberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Golden Raisins have 5.8 times more Energy, 6.7 times more Carbohydrate, 14.9 times more Sugars, 14.8 times more Fructose and 2.7 times more Protein than Raspberries.
• While 100 g of Raw Raspberries contain 6.6 times more Omega 3 and 2 times more Fiber than Golden Seedless Raisins.
• 100 grams of Golden Raisins provide inadequate amounts of Omega 3
• 100 grams of Raspberries provide inadequate amounts of Energy
• Both Golden Seedless Raisins as well as Raw Raspberries provide inadequate amounts of Omega 6 in 100 grams.