Comparing Nutrients in 100 grams Golden RaisinsVS Seeded Raisins

Macros Ratio

Protein Fat Carbs

Golden Raisins

95%

Seeded Raisins

96%

100 g ▼

Macro Nutrients

Golden Raisinsvs Seeded Raisins

10.4%301kcal

Energy

10.2%296kcal

301 kcalvs296 kcal

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

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0.21%0.2g

Fat

0.56%0.54g

0.2 gvs0.54 g

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

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0.2%0.065g

Saturated Fat

0.56%0.18g

0.065 gvs0.18 g

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

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1.2%0.019g

Omega 3

2.3%0.037g

0.019 gvs0.037 g

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

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0.22%0.038g

Omega 6

0.72%0.12g

0.038 gvs0.12 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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61.6%80g

Carbohydrate

60.4%78.5g

80 gvs78.5 g

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

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91%65.7g

Sugars

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

65.7 gvsNA g

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

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48%34.7g

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]

34.7 gvsNA g

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

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%31g

Glucose

31 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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8.7%3.3g

Fiber

18%6.8g

3.3 gvs6.8 g

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

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5.86%3.28g

Protein

4.5%2.52g

3.28 gvs2.52 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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0.67%0.008mg

Vitamin B1

9.33%0.11mg

Thiamine

0.008 mgvs0.11 mg

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

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14.7%0.19mg

Vitamin B2

14%0.18mg

Riboflavin

0.19 mgvs0.18 mg

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

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7.14%1.14mg

Vitamin B3

6.96%1.1mg

Niacin, nicotinic acid, niacinamide

1.14 mgvs1.1 mg

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

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Vitamin B5

0.9%0.045mg

Pantothenic acid

NA mgvs0.045 mg

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

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25%0.32mg

Vitamin B6

14.5%0.19mg

Pyridoxine

0.32 mgvs0.19 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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0.75%3μg

Vitamin B9

0.75%3μg

Folates and Folic Acid

3 μgvs3 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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3.56%3.2mg

Vitamin C

6%5.4mg

Ascorbic acid

3.2 mgvs5.4 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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0.8%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

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

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2.9%3.5μg

Vitamin K

Phytomenadione or phylloquinone

3.5 μgvsNA μg

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

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Minerals

Golden Raisinsvs Seeded Raisins

6.4%64mg

Calcium

2.8%28mg

64 mgvs28 mg

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

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25.3%0.23mg

Copper

33.6%0.3mg

0.23 mgvs0.3 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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12.3%0.98mg

Iron

32.4%2.6mg

0.98 mgvs2.6 mg

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

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8.33%35mg

Magnesium

7.14%30mg

35 mgvs30 mg

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

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9.83%0.23mg

Manganese

11.6%0.27mg

0.23 mgvs0.27 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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14.4%101mg

Phosphorus

10.7%75mg

101 mgvs75 mg

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

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22%746mg

Potassium

24.3%825mg

746 mgvs825 mg

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

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1.27%0.7μg

Selenium

1.1%0.6μg

0.7 μgvs0.6 μg

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

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1.6%24mg

Sodium

1.87%28mg

24 mgvs28 mg

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

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3.36%0.37mg

Zinc

1.64%0.18mg

0.37 mgvs0.18 mg

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

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0.4%15g

Water

0.45%16.6g

15 gvs16.6 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Golden Seedless Raisins as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Golden Seedless Raisins as well as Seeded Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

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Comparing Nutrients in 100 grams Golden RaisinsVS Seeded Raisins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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