Comparing Nutrients in 5 ounces Black Currants VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Black Currants	Blanched Almonds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	NA	0% 0g	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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	NA	37% 14g	38g per day for Men 19-50 years
Protein	3.54% 2g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	12.5% 0.16mg	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	NA	17.4% 69.5μg	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	285% 257mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.8% 78mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	162% 1.46mg	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	27.3% 2.2mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	113% 2.6mg	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	12% 83.6mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.14% 116g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Black Currants vs Blanched Almonds:

• Raw European Black Currants have more Vitamin A, 1.3 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Vitamin B1, 14.2 times more Vitamin B2, 11.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 23.8 times more Vitamin E than Raw European Black Currants.
• Both Raw European Black Currants as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Black Currants vs Blanched Almonds:

• Raw European Black Currants have 18.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Calcium, 11.9 times more Copper, 2.1 times more Iron, 11.2 times more Magnesium, 7.2 times more Manganese, 8.2 times more Phosphorus, 2 times more Potassium, 9.5 times more Sodium and 11 times more Zinc than Raw European Black Currants.

Comparison of macro-nutrients per 5 ounces:

• Raw European Black Currants have 18 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 9.4 times more Energy, 128.1 times more Fat, 116.3 times more Saturated Fat, 115.6 times more Omega 6 and 15.3 times more Protein than Raw European Black Currants.
• Both Raw European Black Currants and Blanched Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Raw European Black Currants as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.