Comparing Nutrients in 5 ounces Seeded Raisins VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Almond paste	8%	52%	40%

Macro Nutrients

	Seeded Raisins	Almond paste	Recommended Dietary Allowance
Energy	14.5% 420kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.6% 111g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	18% 6.8g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	3.93% 0.051mg	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	1.06% 4.25μg	26% 103μg	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	8.5% 7.65mg	0.16% 0.14mg	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	NA	128% 19mg	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

	Seeded Raisins	Almond paste	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	71.5% 0.64mg	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	46% 3.67mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	52.8% 1.2mg	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	15% 106mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	34.4% 1169mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.5g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seeded Raisins vs Almond paste:

• Seeded Raisins have 1.4 times more Vitamin B1, 5.2 times more Vitamin B6 and 54 times more Vitamin C than Almond paste.
• While Almond paste contains 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 24.3 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Seeded Raisins vs Almond paste:

• Seeded Raisins have 1.6 times more Iron, 2.6 times more Potassium and 3.1 times more Sodium than Almond paste.
• While Almond paste contains 6.1 times more Calcium, 1.5 times more Copper, 4.3 times more Magnesium, 3.2 times more Manganese, 3.4 times more Phosphorus, 7 times more Selenium and 8.2 times more Zinc than Seeded Raisins.

Comparison of macro-nutrients per 5 ounces:

• Seeded Raisins have 1.6 times more Carbohydrate and 1.4 times more Fiber than Almond paste.
• While Almond paste contains 1.5 times more Energy, 51.4 times more Fat, 14.8 times more Saturated Fat, 5.4 times more Omega 3, 45.7 times more Omega 6 and 3.6 times more Protein than Seeded Raisins.
• Both Seeded Raisins as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.