Comparing Nutrients in 100 grams Golden Raisins VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Golden Raisins	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.4% 301kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	91% 65.7g	6.28% 4.55g	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	48% 34.7g	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	% 31g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.38g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.67% 0.008mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.14% 1.14mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	9.08% 0.12mg	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	0.75% 3μg	6.75% 27μg	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	3.56% 3.2mg	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	0.8% 0.12mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.4% 64mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	106% 0.96mg	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	12.3% 0.98mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	9.83% 0.23mg	107% 2.46mg	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	14.4% 101mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Golden Raisins vs Oil Roasted Almonds:

• Golden Seedless Raisins have 2.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 11.5 times more Vitamin B1, 4.1 times more Vitamin B2, 3.2 times more Vitamin B3, 9 times more Vitamin B9 and 216.4 times more Vitamin E than Golden Seedless Raisins.
• Both Golden Seedless Raisins as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Golden Raisins vs Oil Roasted Almonds:

• Golden Seedless Raisins have 24 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.5 times more Calcium, 4.2 times more Copper, 3.8 times more Iron, 7.8 times more Magnesium, 10.9 times more Manganese, 4.6 times more Phosphorus, 5.9 times more Selenium and 8.3 times more Zinc than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Oil Roasted Almonds have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Golden Seedless Raisins have more Omega 3, 4.5 times more Carbohydrate, 14.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Energy, 275.9 times more Fat, 64.7 times more Saturated Fat, 355.8 times more Omega 6, 3.2 times more Fiber and 6.5 times more Protein than Golden Seedless Raisins.
• Both Golden Seedless Raisins as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.