Comparing Nutrients in 500 calories Golden Raisins VS Roasted Almonds

Weight per 500 calories

• Golden Raisins: 166g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2 times more energy per unit of mass than Golden Seedless Raisins, which is very high in comparison to other foods. Golden Raisins having high energy density.

Discover which food has more nutrients per 500 calories - Golden Raisins or Roasted Almonds?

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	151% 109g	5.6% 4.06g	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	79.5% 57.6g	0.012% 0.008g	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	% 51.5g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	14.4% 5.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Golden 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	1.1% 0.013mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	8.75% 0.11mg	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	1.25% 5μg	11.5% 46μg	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	5.9% 5.3mg	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	1.33% 0.2mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.6% 106mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	102% 0.92mg	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	20.3% 1.63mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	81% 1.87mg	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	24% 168mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	36.4% 1239mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	2.66% 40mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.61mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.67% 24.8g	0.054% 2g	3700g per day for Men 19-50 years

Golden Raisins VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Golden Raisins or Roasted Almonds?

Lets compare vitamin content per 500 calories of Golden Raisins vs Roasted Almonds:

• 500 calories of Golden Raisins have 4.7 times more Vitamin B6 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 9.2 times more Vitamin B9 and 100.2 times more Vitamin E than Golden Seedless Raisins.
• 500 calories of Golden Raisins have insufficient amounts of Vitamin B9 and Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B6
• Both Golden Seedless Raisins as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Golden Raisins vs Roasted Almonds:

• 500 calories of Golden Raisins have 2.1 times more Potassium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.1 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 5 times more Manganese, 2.3 times more Phosphorus and 4.5 times more Zinc than Golden Seedless Raisins.
• 500 calories of Golden Raisins lack sufficient amounts of Zinc
• Both Golden Seedless Raisins as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Golden Raisins have 7.6 times more Carbohydrate, 26.9 times more Sugars and 6893.9 times more Fructose than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 132.2 times more Fat, 31.7 times more Saturated Fat, 171.5 times more Omega 6, 1.7 times more Fiber and 3.2 times more Protein than Golden Seedless Raisins.
• Both Golden Raisins and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Golden Raisins provide inadequate amounts of Omega 6 and Protein
• Both Golden Seedless Raisins as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.