Comparing Nutrients in 14 ounces Roasted Almonds VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Roasted Almonds	Raspberries Puree	Recommended Dietary Allowance
Energy	82% 2373kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	35% 45.7g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	36% 26g	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	0.055% 0.04g	18% 13g	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	% 0.04g	% 12g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.83g	g per day for Men 19-50 years
Fiber	114% 43.3g	45% 17g	38g per day for Men 19-50 years
Protein	149% 83g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	11.3% 0.15mg	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	54.6% 218μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	64.4% 58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Raspberries Puree	Recommended Dietary Allowance
Calcium	106% 1064mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	38% 0.34mg	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	185% 15mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	117% 2.7mg	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	267% 1869mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Raspberries Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Raspberries Puree:

• 14 ounces of Roasted Almonds have 13.3 times more Vitamin B2, 7.9 times more Vitamin B3, 3.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 31 times more Vitamin E than Raspberries Puree.
• While 14 oz of Raspberries Puree with Seeds contain more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Raspberries Puree provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Raspberries Puree:

• 14 ounces of Roasted Almonds have 11.7 times more Calcium, 12.8 times more Copper, 5.4 times more Iron, 11.2 times more Magnesium, 3.3 times more Manganese, 15.7 times more Phosphorus, 3.7 times more Potassium and 10.7 times more Zinc than Raspberries Puree.
• While 14 oz of Raspberries Puree with Seeds contain 35.6 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 10.9 times more Energy, 54.2 times more Fat, 66 times more Saturated Fat, 431.5 times more Omega 6, 1.8 times more Carbohydrate, 2.5 times more Fiber and 19.1 times more Protein than Raspberries Puree.
• While 14 oz of Raspberries Puree with Seeds contain 1.3 times more Sugars and 330 times more Fructose than Dry Roasted Almonds.
• 14 ounces of Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry Roasted Almonds as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 in 14 ounces.