Comparing Nutrients in 14 ounces PummeloVS Golden Raisins

Macros Ratio

Protein Fat Carbs

Pummelo

92%

Golden Raisins

95%

14 oz ▼

Macro Nutrients

Pummelovs Golden Raisins

5.2%151kcal

Energy

41%1195kcal

151 kcalvs1195 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.16%0.16g

Fat

0.82%0.79g

0.16 gvs0.79 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.81%0.26g

NA gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

4.7%0.075g

NA gvs0.075 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.89%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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29.4%38g

Carbohydrate

244%318g

38 gvs318 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

360%261g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs261 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

190%138g

≤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]

NA gvs138 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%123g

NA gvs123 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.4%3.97g

Fiber

34.5%13g

3.97 gvs13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.4%3g

Protein

23.2%13g

3 gvs13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pummelovs Golden Raisins

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.2%0.13mg

Vitamin B1

2.65%0.032mg

Thiamine

0.13 mgvs0.032 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.24%0.11mg

Vitamin B2

58.3%0.76mg

Riboflavin

0.11 mgvs0.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.46%0.87mg

Vitamin B3

28.3%4.53mg

Niacin, nicotinic acid, niacinamide

0.87 mgvs4.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg

Vitamin B6

99%1.3mg

Pyridoxine

0.14 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

2.98%12μg

Folates and Folic Acid

NA μgvs12 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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269%242mg

Vitamin C

14%12.7mg

Ascorbic acid

242 mgvs12.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

3.18%0.48mg

Tocopherols and Tocotrienols

NA mgvs0.48 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

11.6%14μg

Phytomenadione or phylloquinone

NA μgvs14 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pummelovs Golden Raisins

1.6%16mg

Calcium

25.4%254mg

16 mgvs254 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

101%0.9mg

0.19 mgvs0.9 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.46%0.44mg

Iron

48.6%3.9mg

0.44 mgvs3.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.67%24mg

Magnesium

33%139mg

24 mgvs139 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.93%0.067mg

Manganese

39%0.9mg

0.067 mgvs0.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.64%67.5mg

Phosphorus

57.3%401mg

67.5 mgvs401 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25.2%857mg

Potassium

87%2961mg

857 mgvs2961 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

5.05%2.78μg

NA μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

6.35%95mg

3.97 mgvs95 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.9%0.32mg

Zinc

13.4%1.47mg

0.32 mgvs1.47 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.56%354g

Water

1.6%59g

354 gvs59 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Pummelo vs Golden Raisins:

Raw Pummelo has 4.3 times more Vitamin B1 and 19.1 times more Vitamin C than Golden Seedless Raisins.
While Golden Seedless Raisins contain 7.1 times more Vitamin B2, 5.2 times more Vitamin B3 and 9 times more Vitamin B6 than Raw Pummelo.
Both Raw Pummelo as well as Golden Seedless Raisins have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pummelo vs Golden Raisins:

Raw Pummelo has 6 times more Water than Golden Seedless Raisins.
While Golden Seedless Raisins contain 16 times more Calcium, 4.8 times more Copper, 8.9 times more Iron, 5.8 times more Magnesium, 13.3 times more Manganese, 5.9 times more Phosphorus, 3.5 times more Potassium, 24 times more Sodium and 4.6 times more Zinc than Raw Pummelo.

Comparison of macro-nutrients per 14 ounces:

Golden Seedless Raisins contain 7.9 times more Energy, 8.3 times more Carbohydrate, 3.3 times more Fiber and 4.3 times more Protein than Raw Pummelo.
Both Raw Pummelo as well as Golden Seedless Raisins have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

PummeloVS QuincesGolden RaisinsVS QuincesPummeloVS Dark RaisinsGolden RaisinsVS Dark Raisins

Compare Foods

Comparing Nutrients in 14 ounces PummeloVS Golden Raisins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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