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

Macros Ratio

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

Macro Nutrients

	Seeded Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.2% 296kcal	3.14% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	60.4% 78.5g	18% 23.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Seeded 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	9.33% 0.11mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	2.77% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.9% 0.045mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	6% 5.4mg	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	NA	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.33% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.8% 28mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	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	32.4% 2.6mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	10.7% 75mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	24.3% 825mg	2.76% 94mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.04% 75.3g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 5.6 times more Vitamin B1, 5.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.5 times more Vitamin B6 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 5.4 times more Vitamin B5, 3.7 times more Vitamin B9 and 1.6 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Seeded Raisins have 2.5 times more Calcium, 5.3 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 8.3 times more Phosphorus, 8.8 times more Potassium, 6 times more Selenium and 9.3 times more Sodium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 4.5 times more Water than Seeded Raisins.
• Both Seeded Raisins and Raspberries, canned, red, heavy syrup pack, solids and liquids have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Seeded Raisins have 3.3 times more Energy, 1.6 times more Omega 3, 3.4 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Seeded Raisins as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.