Comparing Nutrients in 100 grams Seeded Raisins VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Seeded Raisins	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.2% 296kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.4% 78.5g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	4.5% 2.52g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.9% 0.045mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	52.6% 0.68mg	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	28.3% 113μg	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% 5.4mg	17.2% 15.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	74.4% 0.67mg	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	32.4% 2.6mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	58.3% 1.34mg	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	10.7% 75mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.3% 825mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Seeded Raisins vs Dried Beechnuts:

• Seeded Raisins have 1.3 times more Vitamin B3 than Dried Beechnuts.
• While Dried Beechnuts contain 2.7 times more Vitamin B1, 2 times more Vitamin B2, 20.6 times more Vitamin B5, 3.6 times more Vitamin B6, 37.7 times more Vitamin B9 and 2.9 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Seeded Raisins vs Dried Beechnuts:

• Seeded Raisins have 28 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• While Dried Beechnuts contain 2.2 times more Copper, 5 times more Manganese, 1.4 times more Sodium and 2 times more Zinc than Seeded Raisins.
• Both Seeded Raisins and Dried Beechnuts have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Seeded Raisins have 2.3 times more Carbohydrate than Dried Beechnuts.
• While Dried Beechnuts contain 1.9 times more Energy, 92.6 times more Fat, 32.1 times more Saturated Fat, 45.9 times more Omega 3, 150.7 times more Omega 6 and 2.5 times more Protein than Seeded Raisins.
• Both Seeded Raisins as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.