Comparing Nutrients in 1 pound Dark Raisins VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Dark Raisins	Roasted Almonds	Recommended Dietary Allowance
Energy	46.8% 1356kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	73.3% 95g	130g per day for Men 19-50 years
Sugars	408% 296g	30.4% 22g	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	217% 157g	0.063% 0.045g	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	% 138g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0g	% 21.5g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	26.7% 15g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	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	40% 0.48mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	47.5% 0.62mg	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	5.67% 22.7μg	62.4% 249μg	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	11.6% 10.4mg	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	3.63% 0.54mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Roasted Almonds	Recommended Dietary Allowance
Calcium	28% 281mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	26.5% 1061μg	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	101% 8.1mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	440% 10mg	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	63.5% 445mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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 Seedless Raisins.
• Both Dark Seedless Raisins as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dark Seedless Raisins have 8.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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 Seedless Raisins.
• Both Dark Seedless Raisins and Dry Roasted Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dark Seedless Raisins have 3.8 times more Carbohydrate, 13.4 times more Sugars and 3470 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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 Seedless Raisins.
• Both Dark Seedless Raisins as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.