Comparing Nutrients in 1 pound 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	9.85% 286kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	56% 18g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	NA	118% 45g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	40% 0.52mg	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	55.6% 222μg	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	912% 821mg	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	30.2% 4.54mg	718% 108mg	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	25% 249mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	518% 4.66mg	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	87.3% 7mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	362% 8.32mg	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	38.2% 268mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10% 372g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• Both Raw European Black Currants as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.