Comparing Nutrients in 1 pound Roasted Almonds VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Roasted Almonds	Dark Raisins	Recommended Dietary Allowance
Energy	94% 2712kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	277% 360g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 138g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	170% 95g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	60.7% 0.79mg	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	62.4% 249μg	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	723% 108mg	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

	Roasted Almonds	Dark Raisins	Recommended Dietary Allowance
Calcium	122% 1216mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	55.4% 1.27mg	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	305% 2136mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dark Raisins per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Dark Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Almonds has 9.6 times more Vitamin B2, 4.7 times more Vitamin B3, 11 times more Vitamin B9 and 199.2 times more Vitamin E than Dark Raisins.
• While 1 lb of Dark Seedless Raisins contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Dark Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Dark Raisins:

• 1 pound of Roasted Almonds has 4.3 times more Calcium, 4 times more Copper, 2.1 times more Iron, 7.8 times more Magnesium, 7.9 times more Manganese, 4.8 times more Phosphorus, 3.3 times more Selenium and 9.2 times more Zinc than Dark Raisins.
• Both Roasted Almonds and Dark Raisins contain similar levels of Potassium per one pound.
• 1 pound of Dark Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 2 times more Energy, 210.2 times more Fat, 43.5 times more Saturated Fat, 331.9 times more Omega 6, 2.4 times more Fiber and 6.4 times more Protein than Dark Raisins.
• While 1 lb of Dark Seedless Raisins contains 3.8 times more Carbohydrate, 13.4 times more Sugars and 3470 times more Fructose than Dry Roasted Almonds.
• 1 pound of Dark Raisins provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 in one pound.