Comparing Nutrients in 5 ounces Dark RaisinsVS Seeded Raisins

Macros Ratio

Protein Fat Carbs

Dark Raisins

95%

Seeded Raisins

96%

5 oz ▼

Macro Nutrients

Dark Raisinsvs Seeded Raisins

14.6%424kcal

Energy

14.5%420kcal

424 kcalvs420 kcal

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

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0.37%0.35g

Fat

0.79%0.77g

0.35 gvs0.77 g

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

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0.42%0.13g

Saturated Fat

0.79%0.25g

0.13 gvs0.25 g

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

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1.24%0.02g

Omega 3

3.28%0.052g

0.02 gvs0.052 g

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

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0.33%0.055g

Omega 6

1%0.17g

0.055 gvs0.17 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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86.5%112g

Carbohydrate

85.6%111g

112 gvs111 g

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

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127%92g

Sugars

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

92 gvsNA g

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

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68%49g

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]

49 gvsNA g

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

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%43.2g

Glucose

43.2 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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16.8%6.38g

Fiber

25.4%9.64g

6.38 gvs9.64 g

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

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8.35%4.68g

Protein

6.38%3.57g

4.68 gvs3.57 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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12.5%0.15mg

Vitamin B1

13.2%0.16mg

Thiamine

0.15 mgvs0.16 mg

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

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13.6%0.18mg

Vitamin B2

20%0.26mg

Riboflavin

0.18 mgvs0.26 mg

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

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6.8%1.1mg

Vitamin B3

9.87%1.58mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.58 mg

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

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Vitamin B5

1.28%0.064mg

Pantothenic acid

NA mgvs0.064 mg

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

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19%0.25mg

Vitamin B6

20.5%0.27mg

Pyridoxine

0.25 mgvs0.27 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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1.77%7.1μg

Vitamin B9

1.06%4.25μg

Folates and Folic Acid

7.1 μgvs4.25 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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3.62%3.26mg

Vitamin C

8.5%7.65mg

Ascorbic acid

3.26 mgvs7.65 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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1.13%0.17mg

Vitamin E

Tocopherols and Tocotrienols

0.17 mgvsNA mg

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

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4.13%4.96μg

Vitamin K

Phytomenadione or phylloquinone

4.96 μgvsNA μg

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

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Minerals

Dark Raisinsvs Seeded Raisins

8.8%88mg

Calcium

3.97%39.7mg

88 mgvs39.7 mg

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

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43%0.39mg

Copper

47.6%0.43mg

0.39 mgvs0.43 mg

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

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8.3%332μg

Fluoride

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

332 μgvsNA μg

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

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31.7%2.54mg

Iron

46%3.67mg

2.54 mgvs3.67 mg

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

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12%51mg

Magnesium

10%42.5mg

51 mgvs42.5 mg

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

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17.3%0.4mg

Manganese

16.5%0.38mg

0.4 mgvs0.38 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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20%139mg

Phosphorus

15%106mg

139 mgvs106 mg

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

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31%1055mg

Potassium

34.4%1169mg

1055 mgvs1169 mg

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

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1.55%0.85μg

Selenium

1.55%0.85μg

0.85 μgvs0.85 μg

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

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2.46%37mg

Sodium

2.65%39.7mg

37 mgvs39.7 mg

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

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4.64%0.51mg

Zinc

2.3%0.26mg

0.51 mgvs0.26 mg

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

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0.59%22g

Water

0.63%23.5g

22 gvs23.5 g

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

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Lets compare vitamin content per 5 ounces of Dark Raisins vs Seeded Raisins:

Dark Seedless Raisins have 1.7 times more Vitamin B9 than Seeded Raisins.
While Seeded Raisins contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.3 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 5 oz.
Both Dark Seedless Raisins as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 1.4 times more Iron than Dark Seedless Raisins.
Both Dark Seedless Raisins and Seeded Raisins have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Dark Seedless Raisins have 1.3 times more Protein than Seeded Raisins.
While Seeded Raisins contain 2.6 times more Omega 3 and 1.5 times more Fiber than Dark Seedless Raisins.
Both Dark Seedless Raisins and Seeded Raisins have similar amounts of Energy and Carbohydrate per 5 oz.
Both Dark Seedless Raisins as well as Seeded Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

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Dark RaisinsVS Canned RambutanSeeded RaisinsVS Canned Rambutan

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Comparing Nutrients in 5 ounces Dark RaisinsVS Seeded Raisins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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