Comparing Nutrients in 500 calories Dark RaisinsVS Seeded Raisins

Weight per 500 calories

Dark Raisins

167g

Seeded Raisins

169g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Dark Raisins or Seeded Raisins?

Macros Ratio

Protein Fat Carbs

Dark Raisins

95%

Seeded Raisins

96%

500 kcal ▼

Macro Nutrients

Dark Raisinsvs Seeded Raisins

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.43%0.42g

Fat

0.94%0.91g

0.42 gvs0.91 g

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

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0.49%0.16g

Saturated Fat

0.94%0.3g

0.16 gvs0.3 g

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

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1.46%0.023g

Omega 3

3.9%0.063g

0.023 gvs0.063 g

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

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0.38%0.065g

Omega 6

1.2%0.21g

0.065 gvs0.21 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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102%133g

Carbohydrate

102%133g

133 gvs133 g

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

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150%109g

Sugars

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

109 gvsNA g

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

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80%58g

Fructose

≤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]

58 gvsNA g

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

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%51g

Glucose

51 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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20%7.53g

Fiber

30.2%11.5g

7.53 gvs11.5 g

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

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9.85%5.5g

Protein

7.6%4.26g

5.5 gvs4.26 g

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

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Vitamins

Dark Raisinsvs Seeded 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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14.8%0.18mg

Vitamin B1

15.8%0.19mg

Thiamine

0.18 mgvs0.19 mg

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

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16%0.21mg

Vitamin B2

23.6%0.31mg

Riboflavin

0.21 mgvs0.31 mg

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

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8%1.3mg

Vitamin B3

11.8%1.9mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.9 mg

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

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Vitamin B5

1.52%0.076mg

Pantothenic acid

NA mgvs0.076 mg

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

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22.4%0.29mg

Vitamin B6

24.4%0.32mg

Pyridoxine

0.29 mgvs0.32 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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2.1%8.36μg

Vitamin B9

1.27%5.07μg

Folates and Folic Acid

8.36 μgvs5.07 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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4.27%3.85mg

Vitamin C

10%9.12mg

Ascorbic acid

3.85 mgvs9.12 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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1.34%0.2mg

Vitamin E

Tocopherols and Tocotrienols

0.2 mgvsNA mg

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

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4.88%5.85μg

Vitamin K

Phytomenadione or phylloquinone

5.85 μgvsNA μg

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

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Minerals

Dark Raisinsvs Seeded Raisins

10.4%104mg

Calcium

4.73%47.3mg

104 mgvs47.3 mg

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

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50.5%0.45mg

Copper

56.7%0.51mg

0.45 mgvs0.51 mg

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

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9.78%391μg

Fluoride

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

391 μgvsNA μg

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

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37.4%3mg

Iron

54.7%4.38mg

3 mgvs4.38 mg

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

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14.3%60.2mg

Magnesium

12%50.7mg

60.2 mgvs50.7 mg

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

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20.4%0.47mg

Manganese

19.6%0.45mg

0.47 mgvs0.45 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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23.4%164mg

Phosphorus

18%127mg

164 mgvs127 mg

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

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36.6%1244mg

Potassium

41%1394mg

1244 mgvs1394 mg

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

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1.82%1μg

Selenium

1.84%1μg

1 μgvs1 μg

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

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2.9%43.5mg

Sodium

3.15%47.3mg

43.5 mgvs47.3 mg

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

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5.47%0.6mg

Zinc

2.76%0.3mg

0.6 mgvs0.3 mg

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

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0.7%26g

Water

0.76%28g

26 gvs28 g

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

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Lets compare vitamin content per 500 calories of Dark Raisins vs Seeded Raisins:

Seeded Raisins contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.4 times more Vitamin C than Dark Seedless Raisins.
Both Dark Seedless Raisins and Seeded Raisins have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
Both Dark Seedless Raisins as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dark Raisins vs Seeded Raisins:

Dark Seedless Raisins have 2.2 times more Calcium, 1.3 times more Phosphorus and 2 times more Zinc than Seeded Raisins.
While Seeded Raisins contain 1.5 times more Iron than Dark Seedless Raisins.
Both Dark Seedless Raisins and Seeded Raisins have similar amounts of Copper, Magnesium, Manganese and Potassium per 500 kcal.
Both Dark Seedless Raisins as well as Seeded Raisins have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dark Seedless Raisins have 1.3 times more Protein than Seeded Raisins.
While Seeded Raisins contain 1.5 times more Fiber than Dark Seedless Raisins.
Both Dark Seedless Raisins and Seeded Raisins have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dark Seedless Raisins as well as Seeded Raisins have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dark RaisinsVS Canned RambutanSeeded RaisinsVS Canned Rambutan

Compare Foods

Comparing Nutrients in 500 calories Dark RaisinsVS Seeded Raisins

Weight per 500 calories

Which food has more nutrients per 500 calories - Dark Raisins or Seeded Raisins?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: