Comparing Nutrients in 14 ounces Dried Zante Currants VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Zante Currants	Blanched Almonds	Recommended Dietary Allowance
Energy	39.7% 1151kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	341% 247g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.7g	g per day for Men 19-50 years
Fiber	46% 17.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	35% 349mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	59.5% 1.37mg	317% 7.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.48% 18g	3700g per day for Men 19-50 years

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

• Dried Zante Currants have 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 times more Vitamin B9 and 215.9 times more Vitamin E than Dried Zante Currants.
• Both Dried Zante Currants and Blanched Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Zante Currants as well as Blanched 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 Blanched Almonds:

• Dried Zante Currants have 2.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Calcium, 3.4 times more Copper, 1.7 times more Iron, 7.4 times more Magnesium, 5.3 times more Manganese, 4.9 times more Phosphorus, 4.6 times more Selenium and 8 times more Zinc than Dried Zante Currants.
• Both Dried Zante Currants and Blanched Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Zante Currants have 4.1 times more Carbohydrate, 13.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 238.7 times more Fat, 46.5 times more Saturated Fat, 353.3 times more Omega 6, 2.3 times more Fiber and 6.2 times more Protein than Dried Zante Currants.
• Both Dried Zante Currants as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.