CALORIC DENSITY
Raisins, golden seedless
Blueberries, raw
3.02
0.57
9297
9050
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 = 2g
Protein = 3g
Carbohydrates = 53g
Carbohydrates = 51g
Fat = 0g
Fat = 1g
Fiber = 3g
Fiber = 8g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 2g 3g Carbohydrate 53g 51g Fiber 3g 8g Fat 0g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 1g 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 = 2%
Choline = 5%
Vitamin A = 0%
Vitamin A = 2%
Vitamin C = 3%
Vitamin C = 45%
Vitamin E = 1%
Vitamin E = 17%
Vitamin K = 3%
Vitamin K = 85%
Choline 2% 5% Vitamin A 0% 2% Vitamin C 3% 45% Vitamin E 1% 17% Vitamin K 3% 85%
Blueberries have significantly more Vitamins E, C, K than raisins. Raisins are a good source of Iron. Blueberries are a great source of Vitamin K, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 1%
Vitamin B1 = 13%
Vitamin B2 = 12%
Vitamin B2 = 13%
Vitamin B3 = 6%
Vitamin B3 = 12%
Vitamin B5 = 2%
Vitamin B5 = 9%
Vitamin B6 = 19%
Vitamin B6 = 17%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 1% 13% Vitamin B2 12% 13% Vitamin B3 6% 12% Vitamin B5 2% 9% Vitamin B6 19% 17% 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 = 1%
Sodium = 0%
Potassium = 14%
Potassium = 8%
Calcium = 7%
Calcium = 4%
Magnesium = 7%
Magnesium = 6%
Phosphorus = 13%
Phosphorus = 7%
Iron = 20%
Iron = 16%
Manganese = 9%
Manganese = 51%
Selenium = 1%
Selenium = 1%
Copper = 24%
Copper = 20%
Zinc = 2%
Zinc = 6%
Sodium 1% 0% Potasium 14% 8% Calcium 7% 4% Magnesium 7% 6% Phosphorus 13% 7% Iron 20% 16% Manganese 9% 51% Selenium 1% 1% Copper 24% 20% Zinc 2% 6%
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