Comparing Nutrients in 5 ounces Golden RaisinsVS Dark Raisins

Macros Ratio

Protein Fat Carbs

Golden Raisins

95%

Dark Raisins

95%

5 oz ▼

Macro Nutrients

Golden Raisinsvs Dark Raisins

14.7%427kcal

Energy

14.6%424kcal

427 kcalvs424 kcal

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

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0.29%0.28g

Fat

0.37%0.35g

0.28 gvs0.35 g

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

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0.29%0.092g

Saturated Fat

0.42%0.13g

0.092 gvs0.13 g

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

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1.7%0.027g

Omega 3

1.24%0.02g

0.027 gvs0.02 g

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

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0.32%0.054g

Omega 6

0.33%0.055g

0.054 gvs0.055 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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87.3%113g

Carbohydrate

86.5%112g

113 gvs112 g

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

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128%93g

Sugars

127%92g

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

93 gvs92 g

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

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68%49g

Fructose

68%49g

≤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 gvs49 g

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

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%44g

Glucose

%43.2g

44 gvs43.2 g

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

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%0g

Sucrose

%0g

0 gvs0 g

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

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12.3%4.68g

Fiber

16.8%6.38g

4.68 gvs6.38 g

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

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8.3%4.65g

Protein

8.35%4.68g

4.65 gvs4.68 g

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

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Vitamins

Golden Raisinsvs Dark 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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0.94%0.011mg

Vitamin B1

12.5%0.15mg

Thiamine

0.011 mgvs0.15 mg

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

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21%0.27mg

Vitamin B2

13.6%0.18mg

Riboflavin

0.27 mgvs0.18 mg

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

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10%1.6mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.1 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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35.2%0.46mg

Vitamin B6

19%0.25mg

Pyridoxine

0.46 mgvs0.25 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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1.06%4.25μg

Vitamin B9

1.77%7.1μg

Folates and Folic Acid

4.25 μgvs7.1 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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5.04%4.54mg

Vitamin C

3.62%3.26mg

Ascorbic acid

4.54 mgvs3.26 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

1.13%0.17mg

Tocopherols and Tocotrienols

0.17 mgvs0.17 mg

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

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4.13%4.96μg

Vitamin K

4.13%4.96μg

Phytomenadione or phylloquinone

4.96 μgvs4.96 μg

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

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Minerals

Golden Raisinsvs Dark Raisins

9.07%91mg

Calcium

8.8%88mg

91 mgvs88 mg

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

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36%0.32mg

Copper

43%0.39mg

0.32 mgvs0.39 mg

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

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Fluoride

8.3%332μg

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

NA μgvs332 μg

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

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17.4%1.4mg

Iron

31.7%2.54mg

1.4 mgvs2.54 mg

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

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12%49.6mg

Magnesium

12%51mg

49.6 mgvs51 mg

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

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14%0.32mg

Manganese

17.3%0.4mg

0.32 mgvs0.4 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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20.5%143mg

Phosphorus

20%139mg

143 mgvs139 mg

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

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31%1057mg

Potassium

31%1055mg

1057 mgvs1055 mg

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

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1.8%0.99μg

Selenium

1.55%0.85μg

0.99 μgvs0.85 μg

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

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2.27%34mg

Sodium

2.46%37mg

34 mgvs37 mg

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

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4.77%0.52mg

Zinc

4.64%0.51mg

0.52 mgvs0.51 mg

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

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0.57%21g

Water

0.59%22g

21 gvs22 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 Golden Raisins vs Dark Raisins:

Golden Seedless Raisins have 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.4 times more Vitamin C than Dark Seedless Raisins.
While Dark Seedless Raisins contain 13.3 times more Vitamin B1 and 1.7 times more Vitamin B9 than Golden Seedless Raisins.
Both Golden Seedless Raisins and Dark Seedless Raisins have similar amounts of Vitamin K per 5 oz.
Both Golden Seedless Raisins as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Golden Raisins vs Dark Raisins:

Dark Seedless Raisins contain 1.8 times more Iron than Golden Seedless Raisins.
Both Golden Seedless Raisins and Dark Seedless Raisins have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Golden Seedless Raisins have 1.4 times more Omega 3 than Dark Seedless Raisins.
While Dark Seedless Raisins contain 1.4 times more Fiber than Golden Seedless Raisins.
Both Golden Seedless Raisins and Dark Seedless Raisins have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 5 oz.
Both Golden Seedless Raisins as well as Dark Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Golden RaisinsVS Seeded RaisinsDark RaisinsVS Seeded Raisins

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Comparing Nutrients in 5 ounces Golden RaisinsVS Dark Raisins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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