Comparing Nutrients in 1 kilogram Black Currants VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Black Currants	Blanched Almonds	Recommended Dietary Allowance
Energy	21.7% 630kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	NA	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	NA	261% 99g	38g per day for Men 19-50 years
Protein	25% 14g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	88.5% 1.15mg	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	NA	123% 490μg	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	2011% 1810mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.7% 10mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Blanched Almonds	Recommended Dietary Allowance
Calcium	55% 550mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	1141% 10.3mg	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	193% 15.4mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	798% 18.4mg	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	84.3% 590mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	22% 820g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Black Currants vs Blanched Almonds:

• Raw European Black Currants have more Vitamin A, 1.3 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Vitamin B1, 14.2 times more Vitamin B2, 11.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 23.8 times more Vitamin E than Raw European Black Currants.
• Both Raw European Black Currants as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Black Currants vs Blanched Almonds:

• Raw European Black Currants have 18.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Calcium, 11.9 times more Copper, 2.1 times more Iron, 11.2 times more Magnesium, 7.2 times more Manganese, 8.2 times more Phosphorus, 2 times more Potassium, 9.5 times more Sodium and 11 times more Zinc than Raw European Black Currants.

Comparison of macro-nutrients per 1 kilogram:

• Raw European Black Currants have 18 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 9.4 times more Energy, 128.1 times more Fat, 116.3 times more Saturated Fat, 115.6 times more Omega 6 and 15.3 times more Protein than Raw European Black Currants.
• Both Raw European Black Currants and Blanched Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Raw European Black Currants as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.