CALORIC DENSITY
Blueberries, raw
Raisins, golden seedless
0.57
3.02
9050
9297
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 3g
Protein = 2g
Carbohydrates = 51g
Carbohydrates = 53g
Fat = 1g
Fat = 0g
Fiber = 8g
Fiber = 3g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 3g 2g Carbohydrate 51g 53g Fiber 8g 3g Fat 1g 0g Monounsat. Fat 0g 0g Polyunsat. Fat 1g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 5%
Choline = 2%
Vitamin A = 2%
Vitamin A = 0%
Vitamin C = 45%
Vitamin C = 3%
Vitamin E = 17%
Vitamin E = 1%
Vitamin K = 85%
Vitamin K = 3%
Choline 5% 2% Vitamin A 2% 0% Vitamin C 45% 3% Vitamin E 17% 1% Vitamin K 85% 3%
Blueberries have significantly more Vitamins E, C, K than raisins. Blueberries are a great source of Vitamin K, Vitamin C. Raisins are a good source of Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 13%
Vitamin B1 = 1%
Vitamin B2 = 13%
Vitamin B2 = 12%
Vitamin B3 = 12%
Vitamin B3 = 6%
Vitamin B5 = 9%
Vitamin B5 = 2%
Vitamin B6 = 17%
Vitamin B6 = 19%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 13% 1% Vitamin B2 13% 12% Vitamin B3 12% 6% Vitamin B5 9% 2% Vitamin B6 17% 19% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 1%
Potassium = 8%
Potassium = 14%
Calcium = 4%
Calcium = 7%
Magnesium = 6%
Magnesium = 7%
Phosphorus = 7%
Phosphorus = 13%
Iron = 16%
Iron = 20%
Manganese = 51%
Manganese = 9%
Selenium = 1%
Selenium = 1%
Copper = 20%
Copper = 24%
Zinc = 6%
Zinc = 2%
Sodium 0% 1% Potasium 8% 14% Calcium 4% 7% Magnesium 6% 7% Phosphorus 7% 13% Iron 16% 20% Manganese 51% 9% Selenium 1% 1% Copper 20% 24% Zinc 6% 2%
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