Comparing Nutrients in 7 ounces Golden RaisinsVS Seeded Raisins

Macros Ratio

Protein Fat Carbs

Golden Raisins

95%

Seeded Raisins

96%

7 oz ▼

Macro Nutrients

Golden Raisinsvs Seeded Raisins

20.6%597kcal

Energy

20.3%587kcal

597 kcalvs587 kcal

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

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0.41%0.4g

Fat

1.1%1.07g

0.4 gvs1.07 g

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

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0.4%0.13g

Saturated Fat

1.1%0.35g

0.13 gvs0.35 g

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

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2.36%0.038g

Omega 3

4.6%0.073g

0.038 gvs0.073 g

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

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0.44%0.075g

Omega 6

1.42%0.24g

0.075 gvs0.24 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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122%159g

Carbohydrate

120%156g

159 gvs156 g

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

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180%130g

Sugars

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

130 gvsNA g

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

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95%69g

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]

69 gvsNA g

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

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%61.5g

Glucose

61.5 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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17.2%6.55g

Fiber

35.5%13.5g

6.55 gvs13.5 g

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

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11.6%6.5g

Protein

8.93%5g

6.5 gvs5 g

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

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Vitamins

Golden 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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1.32%0.016mg

Vitamin B1

18.5%0.22mg

Thiamine

0.016 mgvs0.22 mg

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

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29%0.38mg

Vitamin B2

27.8%0.36mg

Riboflavin

0.38 mgvs0.36 mg

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

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14%2.27mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

2.27 mgvs2.2 mg

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

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Vitamin B5

1.8%0.089mg

Pantothenic acid

NA mgvs0.089 mg

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

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49.3%0.64mg

Vitamin B6

28.7%0.37mg

Pyridoxine

0.64 mgvs0.37 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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1.5%5.95μg

Vitamin B9

1.5%5.95μg

Folates and Folic Acid

5.95 μgvs5.95 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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7.06%6.35mg

Vitamin C

12%10.7mg

Ascorbic acid

6.35 mgvs10.7 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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1.6%0.24mg

Vitamin E

Tocopherols and Tocotrienols

0.24 mgvsNA mg

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

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5.8%6.95μg

Vitamin K

Phytomenadione or phylloquinone

6.95 μgvsNA μg

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

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Minerals

Golden Raisinsvs Seeded Raisins

12.7%127mg

Calcium

5.56%55.6mg

127 mgvs55.6 mg

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

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50.3%0.45mg

Copper

66.6%0.6mg

0.45 mgvs0.6 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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24.3%1.94mg

Iron

64.2%5.14mg

1.94 mgvs5.14 mg

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

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16.5%69.5mg

Magnesium

14%59.5mg

69.5 mgvs59.5 mg

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

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19.5%0.45mg

Manganese

23%0.53mg

0.45 mgvs0.53 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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28.6%200mg

Phosphorus

21.3%149mg

200 mgvs149 mg

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

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43.5%1480mg

Potassium

48%1637mg

1480 mgvs1637 mg

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

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2.53%1.4μg

Selenium

2.16%1.2μg

1.4 μgvs1.2 μg

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

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3.18%47.6mg

Sodium

3.7%55.6mg

47.6 mgvs55.6 mg

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

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6.68%0.73mg

Zinc

3.25%0.36mg

0.73 mgvs0.36 mg

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

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0.8%29.6g

Water

0.89%33g

29.6 gvs33 g

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

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Lets compare vitamin content per 7 ounces of Golden Raisins vs Seeded Raisins:

Golden Seedless Raisins have 1.7 times more Vitamin B6 than Seeded Raisins.
While Seeded Raisins contain 14 times more Vitamin B1 and 1.7 times more Vitamin C than Golden Seedless Raisins.
Both Golden Seedless Raisins and Seeded Raisins have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
Both Golden Seedless Raisins as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Golden Raisins vs Seeded Raisins:

Golden Seedless Raisins have 2.3 times more Calcium, 1.3 times more Phosphorus and 2.1 times more Zinc than Seeded Raisins.
While Seeded Raisins contain 1.3 times more Copper and 2.6 times more Iron than Golden Seedless Raisins.
Both Golden Seedless Raisins and Seeded Raisins have similar amounts of Magnesium, Manganese, Potassium, Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Golden Seedless Raisins have 1.3 times more Protein than Seeded Raisins.
While Seeded Raisins contain 1.9 times more Omega 3 and 2.1 times more Fiber than Golden Seedless Raisins.
Both Golden Seedless Raisins and Seeded Raisins have similar amounts of Energy and Carbohydrate per 7 oz.
Both Golden Seedless Raisins as well as Seeded Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Golden RaisinsVS Dark RaisinsSeeded RaisinsVS Dark RaisinsGolden RaisinsVS Canned RambutanSeeded RaisinsVS Canned Rambutan

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Comparing Nutrients in 7 ounces Golden RaisinsVS Seeded Raisins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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