Comparing Nutrients in 7 ounces Blanched Almonds VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Blanched Almonds	Dark Raisins	Recommended Dietary Allowance
Energy	40.4% 1171kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	121% 157g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	% 60.5g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	76% 42.5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	26.6% 0.35mg	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	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Dark Raisins	Recommended Dietary Allowance
Calcium	47% 468mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	24.2% 0.56mg	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	136% 955mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.83% 30.7g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.8 times more Vitamin B1, 5.7 times more Vitamin B2, 4.6 times more Vitamin B3, 9.8 times more Vitamin B9 and 197.9 times more Vitamin E than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Dark Raisins:

• Blanched Almonds have 3.8 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 7.4 times more Magnesium, 6.5 times more Manganese, 4.9 times more Phosphorus, 5.3 times more Selenium and 8.3 times more Zinc than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 1.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Dark Seedless Raisins have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2 times more Energy, 210.1 times more Fat, 42.1 times more Saturated Fat, 317.1 times more Omega 6, 2.2 times more Fiber and 6.5 times more Protein than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 4.2 times more Carbohydrate, 14.1 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Dark Seedless Raisins have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.