Comparing Nutrients in 100 grams Seeded Raisins VS Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Rhubarb	15%	8%	77%

Macro Nutrients

	Seeded Raisins	Rhubarb	Recommended Dietary Allowance
Energy	10.2% 296kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.58% 0.099g	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	3.5% 4.54g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	4.74% 1.8g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Rhubarb	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	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	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.9% 0.045mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	1.85% 0.024mg	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	1.75% 7μg	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	8.9% 8mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24.4% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Rhubarb	Recommended Dietary Allowance
Calcium	2.8% 28mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	2.33% 0.021mg	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	2.75% 0.22mg	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	8.52% 0.2mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	24.3% 825mg	8.47% 288mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.53% 94g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 5.6 times more Vitamin B1, 6.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 7.8 times more Vitamin B6 than Raw Rhubarb.
• While Raw Rhubarb contains 1.9 times more Vitamin B5, 2.3 times more Vitamin B9 and 1.5 times more Vitamin C than Seeded Raisins.
• Both Seeded Raisins as well as Raw Rhubarb have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Seeded Raisins vs Rhubarb:

• Seeded Raisins have 14.4 times more Copper, 11.8 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 5.4 times more Phosphorus, 2.9 times more Potassium, 7 times more Sodium and 1.8 times more Zinc than Raw Rhubarb.
• While Raw Rhubarb contains 3.1 times more Calcium, 1.8 times more Selenium and 5.6 times more Water than Seeded Raisins.

Comparison of macro-nutrients per 100 grams:

• Seeded Raisins have 14.1 times more Energy, more Omega 3, 17.3 times more Carbohydrate, 3.8 times more Fiber and 2.8 times more Protein than Raw Rhubarb.
• Both Seeded Raisins as well as Raw Rhubarb have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.