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Compare Nutrients in 100 grams Seeded RaisinsVS Almonds

Macros Ratio

ProteinsFatsCarbs

Seeded Raisins
3%
2%
95%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Seeded RaisinsAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
9.33%
17%
0.112 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
14%
87.5%
0.182 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.96%
22.6%
1.114 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
10.5%
0.188 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
6%
0%
5.4 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
171%
NA mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.75%
11%
3 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Seeded RaisinsAlmonds
Calcium
2.8%
27%
28 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
33.6%
115%
0.302 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
32%
46%
2.59 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
7.5%
67.5%
30 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11.6%
95%
0.267 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
10.7%
68.7%
75 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
17.6%
15.6%
825 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.1%
7.45%
0.6 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.87%
0.07%
28 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.64%
28%
0.18 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Seeded Raisins vs Almonds:
Seeded Raisins have 1.4 times more Vitamin B6 than Almonds. While Almonds contain 1.8 times more Thiamine, 6.3 times more Vitamin B2, 3.2 times more Vitamin B3 and 14.7 times more Folate than Seeded Raisins.

Comparing minerals per 100 grams for Seeded Raisins vs Almonds:
Seeded Raisins have 28 times more Sodium than Almonds. While Almonds contain 9.6 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 9 times more Magnesium, 8.2 times more Manganese, 6.4 times more Phosphorus, 6.8 times more Selenium and 17.3 times more Zinc than Seeded Raisins. Both Seeded Raisins and Almonds have similar amounts of Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Seeded RaisinsAlmonds
Fat
0.56%
51%
0.54 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.5%
37.8%
2.52 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
60%
16.6%
78.47 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
10%
20%
296 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
6%
NA g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
18%
33%
6.8 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.56%
12%
0.178 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
2.3%
0.19%
0.037 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.72%
72%
0.122 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.45%
0.12%
16.57 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Seeded Raisins have 3.6 times more Carbohydrate and 12.3 times more Omega 3 than Almonds. While Almonds contain 92.5 times more Fat, 8.4 times more Protein, 2 times more Energy, 1.8 times more Fiber, 21.4 times more Saturated Fat and 101 times more Omega 6 than Seeded Raisins.