Comparing Nutrients in 100 grams Raspberries VS Dark Raisins

Macros Ratio

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

Macro Nutrients

	Raspberries	Dark Raisins	Recommended Dietary Allowance
Energy	1.8% 52kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	61% 79.3g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	90% 65g	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	3.24% 2.35g	48% 34.7g	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	% 1.86g	% 30.5g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	17% 6.5g	12% 4.5g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.4% 3.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	1.25% 5μg	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	29% 26mg	2.56% 2.3mg	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	5.8% 0.87mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Dark Raisins	Recommended Dietary Allowance
Calcium	2.5% 25mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.85% 234μg	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	8.63% 0.69mg	22.4% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	12.2% 0.28mg	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	4.14% 29mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Dark Raisins per 100 g

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

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

• 100 grams of Raspberries have 4.2 times more Vitamin B9, 11.4 times more Vitamin C, 7.3 times more Vitamin E and 2.2 times more Vitamin K than Dark Raisins.
• While 100 g of Dark Seedless Raisins contain 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Raspberries.
• 100 grams of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Raspberries as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raspberries vs Dark Raisins:

• 100 grams of Raspberries have 2.4 times more Manganese and 5.5 times more Water than Dark Raisins.
• While 100 g of Dark Seedless Raisins contain 2.5 times more Calcium, 3 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 3.4 times more Phosphorus and 4.9 times more Potassium than Raw Raspberries.
• Both Raspberries and Dark Raisins contain similar levels of Zinc per 100 grams.
• Both Raw Raspberries as well as Dark Seedless Raisins lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raspberries have 9 times more Omega 3 and 1.4 times more Fiber than Dark Raisins.
• While 100 g of Dark Seedless Raisins contain 5.8 times more Energy, 6.6 times more Carbohydrate, 14.7 times more Sugars, 14.8 times more Fructose and 2.8 times more Protein than Raw Raspberries.
• 100 grams of Raspberries provide inadequate amounts of Energy
• 100 grams of Dark Raisins provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Dark Seedless Raisins provide inadequate amounts of Omega 6 in 100 grams.