Comparing Nutrients in 7 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	20.3% 587kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	35.5% 13.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.93% 5g	32% 18g	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	18.5% 0.22mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	5.5% 0.071mg	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	1.5% 5.95μg	36.2% 145μg	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	12% 10.7mg	0.22% 0.2mg	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	179% 27mg	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	5.56% 55.6mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	100% 0.9mg	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	64.2% 5.14mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	74% 1.7mg	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	21.3% 149mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.