Comparing Nutrients in 100 grams Raspberries VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Energy	1.8% 52kcal	10.2% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0.72% 0.12g	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	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	3.24% 2.35g	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	% 1.86g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Seeded 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	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	6.96% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	0.9% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	14.5% 0.19mg	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	0.75% 3μg	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	6% 5.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Seeded Raisins	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	33.6% 0.3mg	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	8.63% 0.69mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	11.6% 0.27mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	24.3% 825mg	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	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Seeded Raisins per 100 g

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

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

• 100 grams of Raspberries have 7.3 times more Vitamin B5, 7 times more Vitamin B9 and 4.9 times more Vitamin C than Seeded Raisins.
• While 100 g of Seeded Raisins contain 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Raspberries.
• 100 grams of Seeded Raisins have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Raspberries as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raspberries vs Seeded Raisins:

• 100 grams of Raspberries have 2.5 times more Manganese, 2.3 times more Zinc and 5.2 times more Water than Seeded Raisins.
• While 100 g of Seeded Raisins contain 3.4 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus and 5.5 times more Potassium than Raw Raspberries.
• Both Raspberries and Seeded Raisins contain similar levels of Calcium per 100 grams.
• 100 grams of Seeded Raisins lack sufficient amounts of Zinc
• Both Raw Raspberries as well as Seeded Raisins lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raspberries have 3.4 times more Omega 3 than Seeded Raisins.
• While 100 g of Seeded Raisins contain 5.7 times more Energy, 6.6 times more Carbohydrate and 2.1 times more Protein than Raw Raspberries.
• Both Raspberries and Seeded Raisins offer comparable quantities of Fiber per 100 grams.
• 100 grams of Raspberries provide inadequate amounts of Energy
• Both Raw Raspberries as well as Seeded Raisins provide inadequate amounts of Omega 6 in 100 grams.