Nutrition Comparison Tool
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Raisins
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Dried Apricots
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Prunes (Dried Plums)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 4% DV 78 calories
  • Dried Apricots 1 oz handful (x1) 3% DV 68 calories
  • Prunes (Dried Plums) 3 prunes (x1) 4% DV 72 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 0% DV 0.07g
  • Dried Apricots 1 oz handful (x1) 0% DV 0.14g
  • Prunes (Dried Plums) 3 prunes (x1) 0% DV 0.11g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 7% DV 20.6g
  • Dried Apricots 1 oz handful (x1) 6% DV 17.8g
  • Prunes (Dried Plums) 3 prunes (x1) 7% DV 19.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 2% DV 0.86g
  • Dried Apricots 1 oz handful (x1) 2% DV 0.96g
  • Prunes (Dried Plums) 3 prunes (x1) 1% DV 0.65g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 0% DV 0mg
  • Dried Apricots 1 oz handful (x1) 0% DV 0mg
  • Prunes (Dried Plums) 3 prunes (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 0% DV 0.02g
  • Dried Apricots 1 oz handful (x1) 0% DV 0g
  • Prunes (Dried Plums) 3 prunes (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 4% DV 1.2g
  • Dried Apricots 1 oz handful (x1) 7% DV 2.1g
  • Prunes (Dried Plums) 3 prunes (x1) 8% DV 2.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 34% DV 16.9g
  • Dried Apricots 1 oz handful (x1) 30% DV 15.2g
  • Prunes (Dried Plums) 3 prunes (x1) 23% DV 11.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 3% DV 0.47mg
  • Dried Apricots 1 oz handful (x1) 4% DV 0.76mg
  • Prunes (Dried Plums) 3 prunes (x1) 2% DV 0.28mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 1% DV 16.1mg
  • Dried Apricots 1 oz handful (x1) 1% DV 15.6mg
  • Prunes (Dried Plums) 3 prunes (x1) 1% DV 12.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raisins 50 raisins (x1) 4% DV 193.4mg
  • Dried Apricots 1 oz handful (x1) 7% DV 330mg
  • Prunes (Dried Plums) 3 prunes (x1) 5% DV 219.6mg
Comparison Table

Table Legend

  1. Raisins
  2. Dried Apricots
  3. Prunes (Dried Plums)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 26 28 30
Calories
(%DV)		 78
(4%)		 68
(3%)		 72
(4%)
Fat (g)
(%DV)		 0.07
(0%)		 0.14
(0%)		 0.11
(0%)
Protein (g)
(%DV)		 0.86
(2%)		 0.96
(2%)		 0.65
(1%)
Carbohydrate (g)
(%DV)		 20.6
(7%)		 17.8
(6%)		 19.2
(7%)
Sugars (g)
(%DV)		 16.9
(34%)		 15.2
(30%)		 11.4
(23%)
Fiber (g)
(%DV)		 1.2
(4%)		 2.1
(7%)		 2.1
(8%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 0
(0%)		 0.03
(0%)
Net-Carbs (g) 19.5
15.7
17
Trans Fatty Acids (g) 0
--
--
  Minerals
Food # 1 2 3
Weight (g) 26 28 30
Calcium (mg)
(%DV)		 16.1
(1%)		 15.6
(1%)		 12.9
(1%)
Iron, Fe (mg)
(%DV)		 0.47
(3%)		 0.76
(4%)		 0.28
(2%)
Potassium, K (mg)
(%DV)		 193.4
(4%)		 330
(7%)		 219.6
(5%)
Magnesium (mg)
(%DV)		 9.4
(2%)		 9.1
(2%)		 12.3
(3%)
Phosphorus, P (mg)
(%DV)		 25.5
(2%)		 20.2
(2%)		 20.7
(2%)
Sodium (mg)
(%DV)		 6.8
(0%)		 2.8
(0%)		 0.6
(0%)
Zinc, Zn (mg)
(%DV)		 0.09
(1%)		 0.11
(1%)		 0.13
(1%)
Copper, Cu (mg)
(%DV)		 0.07
(8%)		 0.1
(11%)		 0.08
(9%)
Manganese (mg)
(%DV)		 0.07
(3%)		 0.07
(3%)		 0.09
(4%)
Selenium, Se (mcg)
(%DV)		 0.16
(0%)		 0.62
(1%)		 0.09
(0%)
Fluoride, F (mcg)
(%AI)		 60.8
(2%)		 --
(--%)		 1.2
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0.44
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 26 28 30
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 51.1
(6%)		 11.7
(1%)
Vitamin C (mg)
(%DV)		 0.6
(1%)		 0.28
(0%)		 0.18
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(2%)		 0
(0%)		 0.02
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(3%)		 0.02
(2%)		 0.06
(4%)
Niacin (B3) (mg)
(%DV)		 0.2
(1%)		 0.74
(5%)		 0.56
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.15
(3%)		 0.13
(3%)
Vitamin B6 (mg)
(%DV)		 0.05
(3%)		 0.04
(2%)		 0.06
(4%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 1.3
(0%)		 2.8
(1%)		 1.2
(0%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 1.3
(0%)		 2.8
(1%)		 1.2
(0%)
Folate DFE (mcg)
(%)		 1.3
(0%)		 2.8
(1%)		 1.2
(0%)
Choline (mg)
(%DV)		 2.9
(1%)		 3.9
(1%)		 3
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 614.3
(6%)		 118.2
(1%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 17.1
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 27.9
(0%)
Vitamin A, IU (IU) 0 1023.5 234.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
44.4
Vitamin E (mg)
(%DV)		 0.03
(0%)		 1.2
(8%)		 0.13
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.91
(1%)		 0.88
(1%)		 17.8
(15%)
Vitamin K1 (mcg) --
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 26 28 30
Water (g) 4
8.8
9.3
Ash (g) 0.44
0.73
0.79
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.17
-6.19
-4.04
  Carbohydrates
Food # 1 2 3
Weight (g) 26 28 30
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
2.2
0.05
Glucose (Dextrose) (g) 7.9
9.4
7.6
Fructose (g) 9
3.5
3.7
Lactose (g) 0
0
0
Maltose (g) 0
0
0.02
Galactose (g) --
0
0
Starch (g) --
0.1
1.5
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 26 28 30
Monounsaturated Fats (g) 0.006
0.021
0.016
Polyunsaturated Fats (g) 0.014
0.021
0.019
Omega 3s (g)
(%AI)		 0.004
(0%)		 0
(0%)		 0.005
(0%)
Omega 6s (g)
(%AI)		 0.01
(0%)		 0.021
(0%)		 0.013
(0%)
Omega 3 to Omega 6 Ratio 0.36
0
0.39
Omega 6 to Omega 3 Ratio 2.79
--
2.59
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.004
(0%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.01
--
--
gamma-Linolenic Acid (GLA) (g) 0
--
0
c-c-n6-Eicosadienoic Acid (g) 0
--
0
DHG-linolenic acid (DGLA) (g) 0
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0.002
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0.002
Capric Acid (10:0) (g) 0
0
0.002
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.001
0
0
Pentadecanoic Acid (15:0) (g) 0.001
0
0
Palmitic Acid (16:0) (g) 0.015
0.005
0.009
Margaric Acid (17:0) (g) 0
0
0
Stearic Acid (18:0) (g) 0.003
0
0.013
Arachidic Acid (20:0) (g) 0.001
0
0
Behenic Acid (22:0) (g) 0.001
0
0
Lignoceric Acid (24:0) (g) 0.001
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
0
Pentadecenoic Acid (15:1) (g) 0
--
0
Palmitoleic Acid (16:1) (g) 0
0
0.012
cis-Palmitoleic Acid (16:1 cis) (g) 0
--
--
Heptadecenoic Acid (17:1) (g) 0
--
0
Oleic Acid (18:1) (g) 0.006
0.021
0.004
c-Oleic Acid (18:1 cis) (g) 0.006
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) 0
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.01
0.021
0.013
Conjugated Linoleic Acid (CLAs) (g) 0
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.004
0
0.005
Octadecatrienoic Acid (mixed) (g) 0
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0
--
--
Trans Fats  
t-Polyenoic Fats (g) 0
--
--
t-Monoenoic Fats (g) 0
--
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
--
t-Oleic Acid (18:1 t) (g) 0
--
--
t-Docosenoic Acid (22:1 t) (g) 0
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 26 28 30
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 13
(2%)		 8
(1%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 18
(1%)		 12
(1%)
Leucine (mg)
(%RDI)		 --
(--%)		 30
(1%)		 20
(1%)
Lysine (mg)
(%RDI)		 --
(--%)		 24
(1%)		 15
(1%)
Methionine (mg)
(%RDI)		 --
(--%)		 4
(1%)		 5
(1%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 18
(2%)		 16
(2%)
Threonine (mg)
(%RDI)		 --
(--%)		 21
(2%)		 15
(1%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 5
(2%)		 8
(3%)
Valine (mg)
(%RDI)		 --
(--%)		 22
(1%)		 17
(1%)
Conditional  
Arginine (mg) --
19
11
Cystine (mg)
(%RDI)		 --
(--%)		 5
(2%)		 3
(1%)
Glycine (mg) --
20
14
Proline (mg) --
233
39
Tyrosine (mg)
(%RDI)		 --
(--%)		 11
(1%)		 6
(1%)
Non-Essential  
Alanine (mg) --
31
20
Aspartic acid (mg) --
266
240
Betaine (mg) --
0.09
0.12
Glutamic acid (mg) --
53
34
Hydroxyproline (mg) --
--
--
Serine (mg) --
25
18
Data Source
Raisins
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Dried Apricots
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Prunes (Dried Plums)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.