Comparing Nutrients in 1 kilogram Seeded Raisins VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Seeded Raisins	Roasted Almonds	Recommended Dietary Allowance
Energy	102% 2960kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	128% 41g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	179% 68g	287% 109g	38g per day for Men 19-50 years
Protein	45% 25g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Roasted Almonds	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	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	7.5% 30μg	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	60% 54mg	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	NA	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	28% 280mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	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	324% 26mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	107% 750mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	301% 33mg	11mg per day for Men 19-50 years
Water	4.48% 166g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seeded Raisins vs Roasted Almonds:

• Seeded Raisins have 1.5 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.6 times more Vitamin B2, 3.3 times more Vitamin B3, 7.1 times more Vitamin B5 and 18.3 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins 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 Seeded Raisins vs Roasted Almonds:

• Seeded Raisins have 9.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 9.3 times more Magnesium, 8.4 times more Manganese, 6.3 times more Phosphorus, 3.3 times more Selenium and 18.4 times more Zinc than Seeded Raisins.
• Both Seeded Raisins and Dry Roasted Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seeded Raisins have 3.7 times more Omega 3 and 3.7 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 97.3 times more Fat, 23 times more Saturated Fat, 106.1 times more Omega 6, 1.6 times more Fiber and 8.3 times more Protein than Seeded Raisins.
• Both Seeded Raisins as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.