raisin

Raisins in bowl

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 µg 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 µg 400 5 1.3%
Choline, total mg 11.1
Betaine mg 0.3
Vitamin B-12 µg 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) µg 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

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