Comparing Nutrients in 1 pound Almonds VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Almonds	Dark Raisins	Recommended Dietary Allowance
Energy	91% 2626kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	277% 360g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	408% 296g	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	0.69% 0.5g	217% 157g	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	% 0.77g	% 138g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	171% 96g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	5.67% 22.7μg	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	0% 0mg	11.6% 10.4mg	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	775% 116mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dark Raisins	Recommended Dietary Allowance
Calcium	122% 1220mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	137% 1.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	26.5% 1061μg	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	210% 17mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	55.4% 1.27mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Dark Raisins:

• Almonds have 1.9 times more Vitamin B1, 9.1 times more Vitamin B2, 4.7 times more Vitamin B3, 8.8 times more Vitamin B9 and 213.6 times more Vitamin E than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Dark Raisins:

• Almonds have 4.3 times more Calcium, 3.8 times more Copper, 2.1 times more Iron, 7.5 times more Magnesium, 7.8 times more Manganese, 4.9 times more Phosphorus, 6.8 times more Selenium and 8.7 times more Zinc than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 26 times more Sodium than Almonds.
• Both Almonds and Dark Seedless Raisins have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.9 times more Energy, 199.7 times more Fat, 40.4 times more Saturated Fat, 316 times more Omega 6, 2.8 times more Fiber and 6.4 times more Protein than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 3.7 times more Carbohydrate, 15 times more Sugars and 315.5 times more Fructose than Almonds.
• Both Almonds as well as Dark Seedless Raisins have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.