Comparing Nutrients in 7 ounces Dried Zante Currants VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Zante Currants	Blanched Almonds	Recommended Dietary Allowance
Energy	20% 575kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	28.5% 37g	130g per day for Men 19-50 years
Sugars	170% 124g	12.7% 9.2g	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	89% 64.5g	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	% 59g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.85g	g per day for Men 19-50 years
Fiber	23% 8.73g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	17.6% 0.23mg	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	4.96% 20μg	24.3% 97μg	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	10.4% 9.33mg	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	1.46% 0.22mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Blanched Almonds	Recommended Dietary Allowance
Calcium	17.5% 175mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	226% 2.04mg	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	46.6% 3.73mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	158% 3.64mg	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	28% 196mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Zante Currants vs Blanched Almonds:

• Dried Zante Currants have 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 times more Vitamin B9 and 215.9 times more Vitamin E than Dried Zante Currants.
• Both Dried Zante Currants and Blanched Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Dried Zante Currants as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Zante Currants vs Blanched Almonds:

• Dried Zante Currants have 2.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Calcium, 3.4 times more Copper, 1.7 times more Iron, 7.4 times more Magnesium, 5.3 times more Manganese, 4.9 times more Phosphorus, 4.6 times more Selenium and 8 times more Zinc than Dried Zante Currants.
• Both Dried Zante Currants and Blanched Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Zante Currants have 4.1 times more Carbohydrate, 13.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 238.7 times more Fat, 46.5 times more Saturated Fat, 353.3 times more Omega 6, 2.3 times more Fiber and 6.2 times more Protein than Dried Zante Currants.
• Both Dried Zante Currants as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.