Comparing Nutrients in 14 ounces Raspberries Puree VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raspberries Puree	Blanched Almonds	Recommended Dietary Allowance
Energy	7.53% 218kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	289% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	57% 74g	130g per day for Men 19-50 years
Sugars	36% 26g	25.3% 18.4g	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	18% 13g	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	% 12g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 17.7g	g per day for Men 19-50 years
Fiber	45% 17g	103% 39.3g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	35% 0.46mg	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	29.8% 119μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.4% 58mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.4% 3.06mg	628% 94mg	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

	Raspberries Puree	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	453% 4.08mg	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	34.2% 2.74mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	317% 7.3mg	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	17% 119mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.2% 341g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B1, 7.9 times more Vitamin B2, 7.6 times more Vitamin B3, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 30.8 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Blanched Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Raspberries Puree with Seeds as well as Blanched Almonds have insufficient amounts of Vitamin A in 14 oz.

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

• Raspberries Puree with Seeds have 19 times more Water than Blanched Almonds.
• While Blanched Almonds contain 10.3 times more Calcium, 11.9 times more Copper, 4.8 times more Iron, 10.7 times more Magnesium, 2.7 times more Manganese, 16 times more Phosphorus, 3.4 times more Potassium, 4.8 times more Sodium and 9.6 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 14 ounces:

• Raspberries Puree with Seeds have 7 times more Omega 3, 1.4 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 10.7 times more Energy, 54.1 times more Fat, 63.8 times more Saturated Fat, 412.2 times more Omega 6, 1.6 times more Carbohydrate, 2.3 times more Fiber and 19.5 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.