Comparing Nutrients in 1 kilogram Seeded Raisins VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Almond paste	8%	52%	40%

Macro Nutrients

	Seeded Raisins	Almond paste	Recommended Dietary Allowance
Energy	102% 2960kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	179% 68g	126% 48g	38g per day for Men 19-50 years
Protein	45% 25g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	27.7% 0.36mg	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	7.5% 30μg	183% 730μg	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	60% 54mg	1.1% 1mg	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	NA	903% 135mg	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

	Seeded Raisins	Almond paste	Recommended Dietary Allowance
Calcium	28% 280mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	504% 4.54mg	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	324% 26mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	372% 8.56mg	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	107% 750mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	135% 15mg	11mg per day for Men 19-50 years
Water	4.48% 166g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seeded Raisins vs Almond paste:

• Seeded Raisins have 1.4 times more Vitamin B1, 5.2 times more Vitamin B6 and 54 times more Vitamin C than Almond paste.
• While Almond paste contains 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 24.3 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Seeded Raisins vs Almond paste:

• Seeded Raisins have 1.6 times more Iron, 2.6 times more Potassium and 3.1 times more Sodium than Almond paste.
• While Almond paste contains 6.1 times more Calcium, 1.5 times more Copper, 4.3 times more Magnesium, 3.2 times more Manganese, 3.4 times more Phosphorus, 7 times more Selenium and 8.2 times more Zinc than Seeded Raisins.

Comparison of macro-nutrients per 1 kilogram:

• Seeded Raisins have 1.6 times more Carbohydrate and 1.4 times more Fiber than Almond paste.
• While Almond paste contains 1.5 times more Energy, 51.4 times more Fat, 14.8 times more Saturated Fat, 5.4 times more Omega 3, 45.7 times more Omega 6 and 3.6 times more Protein than Seeded Raisins.
• Both Seeded Raisins as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.