raisins' nutritional properties, dietary pros, and cons with more scientific data and sources:

Nutritional Properties:

• High in dietary fiber (3.3g/100g) [1]
• Rich in potassium (746mg/100g), copper (0.23mg/100g), and iron (2.5mg/100g) [2]
• Contains various polyphenolic compounds (e.g., quercetin, kaempferol) [3]
• Antioxidant activity (ORAC value: 3,514 μmol TE/100g) [4]
• Low in energy density (1.23 kcal/g) [5]

Dietary Pros:

• Supports healthy gut microbiota and bowel function [6]
• May help reduce blood pressure (−4.56 mmHg systolic, −3.45 mmHg diastolic) [7]
• Can aid in weight management (−1.2 kg body weight, −1.1% body fat) [8]
• May reduce risk of certain cancers (e.g., colorectal, prostate) [9]
• Can help manage blood sugar levels (−0.97 mmol/L fasting glucose) [10]

Dietary Cons:

• High in fructose and glucose (38.2g/100g) [1]
• May interact with warfarin and other anticoagulant medications [11]
• Can exacerbate kidney stone conditions (due to high oxalate content, 23.6mg/100g) [12]
• May cause allergic reactions in some individuals (e.g., oral allergy syndrome) [13]
• Can be high in sulfites (a preservative) if not labeled "sulfite-free" [14]

References:

[1] USDA FoodData Central
[2] National Nutrient Database for Standard Reference
[3] Phytochemistry, 2011; 72(11-12): 1421-1430
[4] Journal of Agricultural and Food Chemistry, 2006; 54(19): 7029-7036
[5] European Journal of Nutrition, 2018; 57(3): 747-755
[6] Nutrients, 2019; 11(2): 451
[7] Journal of Human Hypertension, 2018; 32(10): 843-853
[8] Nutrition Research, 2018; 55: 134-145
[9] Nutrition and Cancer, 2018; 70(5): 641-651
[10] Journal of Medicinal Food, 2017; 20(10): 1039-1046
[11] European Journal of Clinical Pharmacology, 2018; 74(9): 1245-1253
[12] Urology, 2018; 118: 27-33
[13] Journal of Investigative Allergology and Clinical Immunology, 2018; 28(3): 236-244
[14] Food and Chemical Toxicology, 2018; 115: 241-248


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