Comparing Nutrients in 7 ounces Seeded Raisins VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Seeded Raisins	Blanched Almonds	Recommended Dietary Allowance
Energy	20.3% 587kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	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	120% 156g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	8.93% 5g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Blanched Almonds	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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	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	1.5% 5.95μg	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	12% 10.7mg	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	NA	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	64.2% 5.14mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	21.3% 149mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 1.6 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 7 times more Vitamin B5 and 16.3 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins 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 Seeded Raisins vs Blanched Almonds:

• Seeded Raisins have 1.3 times more Potassium and 1.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 8.4 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 8.9 times more Magnesium, 6.9 times more Manganese, 6.4 times more Phosphorus, 5.3 times more Selenium and 16.5 times more Zinc than Seeded Raisins.

Comparison of macro-nutrients per 7 ounces:

• Seeded Raisins have 9.3 times more Omega 3 and 4.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 97.3 times more Fat, 22.2 times more Saturated Fat, 101.4 times more Omega 6, 1.5 times more Fiber and 8.5 times more Protein than Seeded Raisins.
• Both Seeded Raisins as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.