Comparing Nutrients in 1 pound Dried Zante Currants VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Zante Currants	Blanched Almonds	Recommended Dietary Allowance
Energy	45.4% 1315kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	56% 18g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	65% 84.7g	130g per day for Men 19-50 years
Sugars	390% 282g	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	203% 147g	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	% 135g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 20.2g	g per day for Men 19-50 years
Fiber	52.5% 20g	118% 45g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	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	11.3% 45.4μg	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	23.7% 21.3mg	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	3.33% 0.5mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Blanched Almonds	Recommended Dietary Allowance
Calcium	40% 399mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	107% 8.53mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	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	64% 449mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	104% 3524mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	2.16% 80g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Zante Currants vs Blanched Almonds:

• Dried Zante Currants have 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 times more Vitamin B9 and 215.9 times more Vitamin E than Dried Zante Currants.
• Both Dried Zante Currants and Blanched Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Zante Currants as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Zante Currants vs Blanched Almonds:

• Dried Zante Currants have 2.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Calcium, 3.4 times more Copper, 1.7 times more Iron, 7.4 times more Magnesium, 5.3 times more Manganese, 4.9 times more Phosphorus, 4.6 times more Selenium and 8 times more Zinc than Dried Zante Currants.
• Both Dried Zante Currants and Blanched Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Zante Currants have 4.1 times more Carbohydrate, 13.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 238.7 times more Fat, 46.5 times more Saturated Fat, 353.3 times more Omega 6, 2.3 times more Fiber and 6.2 times more Protein than Dried Zante Currants.
• Both Dried Zante Currants as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.