Comparing Nutrients in 14 ounces Dried Zante Currants VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Zante Currants	Almonds	Recommended Dietary Allowance
Energy	39.7% 1151kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	341% 247g	24% 17.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	178% 129g	0.6% 0.44g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 118g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	46% 17.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.7% 18.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Almonds	Recommended Dietary Allowance
Calcium	35% 349mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	93% 7.46mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	59.5% 1.37mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Zante Currants vs Almonds:

• Dried Zante Currants have 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin B9 and 233 times more Vitamin E than Dried Zante Currants.
• Both Dried Zante Currants as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Zante Currants vs Almonds:

• Dried Zante Currants have 43 times more Sodium than Almonds.
• While Almonds contain 3.1 times more Calcium, 3.5 times more Copper, 2 times more Iron, 7.5 times more Magnesium, 6.3 times more Manganese, 4.9 times more Phosphorus, 5.9 times more Selenium and 8.4 times more Zinc than Dried Zante Currants.
• Both Dried Zante Currants and Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Zante Currants have 3.6 times more Carbohydrate, 14.3 times more Sugars and 295.5 times more Fructose than Almonds.
• While Almonds contain 2 times more Energy, 227 times more Fat, 44.7 times more Saturated Fat, 352.1 times more Omega 6, 2.8 times more Fiber and 6.2 times more Protein than Dried Zante Currants.
• Both Dried Zante Currants as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.