Comparing Nutrients in 1 kilogram Dried Zante Currants VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Zante Currants	Roasted Almonds	Recommended Dietary Allowance
Energy	100% 2900kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	128% 41g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	162% 210g	130g per day for Men 19-50 years
Sugars	859% 623g	67% 48.6g	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	448% 325g	0.14% 0.1g	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	% 298g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	116% 44g	287% 109g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	105% 1.36mg	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	25% 100μg	138% 550μg	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	52.2% 47mg	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	7.33% 1.1mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Roasted Almonds	Recommended Dietary Allowance
Calcium	88% 880mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	1221% 11mg	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	235% 19mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	970% 22.3mg	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	141% 990mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Zante Currants vs Roasted Almonds:

• Dried Zante Currants have 2.1 times more Vitamin B1, 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.4 times more Vitamin B2, 2.3 times more Vitamin B3, 5.5 times more Vitamin B9 and 217.3 times more Vitamin E than Dried Zante Currants.
• Both Dried Zante Currants as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Zante Currants vs Roasted Almonds:

• Dried Zante Currants have 14.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Calcium, 3.7 times more Copper, 2 times more Iron, 7.8 times more Magnesium, 6.5 times more Manganese, 4.8 times more Phosphorus, 2.9 times more Selenium and 8.9 times more Zinc than Dried Zante Currants.
• Both Dried Zante Currants and Dry Roasted Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Zante Currants have 3.7 times more Carbohydrate, 12.8 times more Sugars and 3250 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Energy, 238.8 times more Fat, 48.1 times more Saturated Fat, 369.9 times more Omega 6, 2.5 times more Fiber and 6.1 times more Protein than Dried Zante Currants.
• Both Dried Zante Currants as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.