Comparing Nutrients in 300 calories Red Currants VS Almonds

Weight per 300 calories

• Red Currants: 536g
• Almonds: 51.8g

Almonds have 10.3 times more energy per unit of mass than Raw Red And White Currants, which is very high in comparison to other foods. Red Currants having low energy density.

Which food has more nutrients per 300 calories - Red Currants or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Red Currants	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	8.6% 11g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	3.1% 2.25g	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	26% 19g	0.079% 0.057g	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	% 17.3g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 3.27g	% 2.05g	g per day for Men 19-50 years
Fiber	60.6% 23g	17% 6.48g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Almonds	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.35% 0.54mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.7% 43μg	5.7% 22.8μg	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	244% 220mg	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	3.57% 0.54mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Almonds	Recommended Dietary Allowance
Calcium	17.7% 177mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	59.4% 0.53mg	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	67% 5.36mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.6mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.7% 236mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	43.3% 1473mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.36mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	12% 450g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red Currants vs Almonds:

• Raw Red And White Currants have 2 times more Vitamin B1, 1.4 times more Vitamin B5, 5.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.2 times more Vitamin B2, 3.5 times more Vitamin B3 and 24.8 times more Vitamin E than Raw Red And White Currants.
• Both Raw Red And White Currants as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Currants vs Almonds:

• Raw Red And White Currants have 1.3 times more Calcium, 2.8 times more Iron, 3.9 times more Potassium, 1.5 times more Selenium and 196.8 times more Water than Almonds.
• While Almonds contain 2 times more Magnesium and 1.3 times more Zinc than Raw Red And White Currants.
• Both Raw Red And White Currants and Almonds have similar amounts of Copper, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red And White Currants have 120.6 times more Omega 3, 6.6 times more Carbohydrate, 17.5 times more Sugars, 331.8 times more Fructose and 3.6 times more Fiber than Almonds.
• While Almonds contain 24.1 times more Fat, 21.6 times more Saturated Fat, 22.5 times more Omega 6 and 1.5 times more Protein than Raw Red And White Currants.
• Both Raw Red And White Currants and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Red And White Currants as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.