Comparing Nutrients in 7 ounces Almonds VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Almonds	Dark Raisins	Recommended Dietary Allowance
Energy	39.6% 1149kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	121% 157g	130g per day for Men 19-50 years
Sugars	12% 8.63g	178% 129g	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	0.3% 0.22g	95% 69g	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	% 0.34g	% 60.5g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0g	g per day for Men 19-50 years
Fiber	65.3% 25g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	75% 42g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	2.5% 9.92μg	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	0% 0mg	5.07% 4.56mg	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	339% 51mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dark Raisins	Recommended Dietary Allowance
Calcium	53.4% 534mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 464μg	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	92% 7.36mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	24.2% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.83% 30.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Dark Raisins:

• Almonds have 1.9 times more Vitamin B1, 9.1 times more Vitamin B2, 4.7 times more Vitamin B3, 8.8 times more Vitamin B9 and 213.6 times more Vitamin E than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Dark Raisins:

• Almonds have 4.3 times more Calcium, 3.8 times more Copper, 2.1 times more Iron, 7.5 times more Magnesium, 7.8 times more Manganese, 4.9 times more Phosphorus, 6.8 times more Selenium and 8.7 times more Zinc than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 26 times more Sodium than Almonds.
• Both Almonds and Dark Seedless Raisins have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.9 times more Energy, 199.7 times more Fat, 40.4 times more Saturated Fat, 316 times more Omega 6, 2.8 times more Fiber and 6.4 times more Protein than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 3.7 times more Carbohydrate, 15 times more Sugars and 315.5 times more Fructose than Almonds.
• Both Almonds as well as Dark Seedless Raisins have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.