raisin

PRIMARY MICRO NUTRIENTS	Boron, Iron, Phosphorus, Potassium, Copper, Manganese
SECONDARY MICRO NUTRIENTS	Calcium, Magnesium, Vitamin B1, B3, B2, B6
NUTRITIONAL HIGHLIGHTS and NOTES	High level of nutrients and anti-oxidants
FUNCTIONAL BENEFITS	High fiber content – promoting bowel regularity; anti-oxidant qualities rival sodium nitrite for use as food preservative (for bacon, lunch meats, ham)
PHYTONUTRIENTS
PLANT FAMILY
DANGERS

		RDA	Raisin	% RDA
Nutrient	Unit		per100g
Water	g	3700	15.43	0.4%
Energy	kcal	2600	299	11.5%
Protein	g	90	3.07	3.4%
Total lipid (fat)	g	87	0.46	0.5%
Carbohydrate, by difference	g	224	79.18	35.3%
Fiber, total dietary	g	38	3.7	9.7%
Sugars, total	g		59.19
Minerals
Calcium, Ca	mg	1000	50	5.0%
Iron, Fe	mg	8	1.88	23.5%
Magnesium, Mg	mg	420	32	7.6%
Phosphorus, P	mg	700	101	14.4%
Potassium, K	mg	470	749	159.4%
Sodium, Na	mg		11
Zinc, Zn	mg	11	0.22	2.0%
Copper, Cu	mg	0.9	0.318	35.3%
Manganese, Mn	mg	2.3	0.299	13.0%
Selenium, Se	Âµg	55	0.6	1.1%
Vitamins
Vitamin C, total ascorbic acid	mg	90	2.3	2.6%
Thiamin	mg	1.2	0.106	8.8%
Riboflavin	mg	1.3	0.125	9.6%
Niacin	mg	16	0.766	4.8%
Pantothenic acid	mg	5	0.095	1.9%
Vitamin B-6	mg	1.7	0.174	10.2%
Folate, total	Âµg	400	5	1.3%
Choline, total	mg		11.1
Betaine	mg		0.3
Vitamin B-12	Âµg	2.4	0	0.0%
Vitamin A, IU	IU	5000	0	0.0%
Vitamin E, total	mg	15	0.16	1.1%
Vitamin D	IU	600	0	0.0%
Vitamin K (phylloquinone)	Âµg	120	3.5	2.9%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods