Comparing Nutrients in 1 kilogram Seeded Raisins VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Seeded Raisins	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	102% 2960kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	132% 42g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	179% 68g	276% 105g	38g per day for Men 19-50 years
Protein	45% 25g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	28% 280mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	4.48% 166g	0.76% 28g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 1.2 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.3 times more Vitamin B2, 3.3 times more Vitamin B3, 5.1 times more Vitamin B5 and 9 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins as well as Oil 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 Oil Roasted Almonds:

• Seeded Raisins have 28 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10.4 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 9.1 times more Magnesium, 9.2 times more Manganese, 6.2 times more Phosphorus, 6.8 times more Selenium and 17.1 times more Zinc than Seeded Raisins.
• Both Seeded Raisins and Oil Roasted Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seeded Raisins have more Omega 3 and 4.4 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Energy, 102.2 times more Fat, 23.6 times more Saturated Fat, 110.8 times more Omega 6, 1.5 times more Fiber and 8.4 times more Protein than Seeded Raisins.
• Both Seeded Raisins as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.