Comparing Nutrients in 14 ounces Raspberry Juice Concentrate VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Raspberry Juice Concentrate	Almonds	Recommended Dietary Allowance
Energy	30.2% 877kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	209% 152g	24% 17.3g	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	110% 79.8g	0.6% 0.44g	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	% 68g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 15.7g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	131% 49.6g	38g per day for Men 19-50 years
Protein	21.5% 12g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	43.7% 175μg	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	168% 151mg	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	1.6% 0.24mg	678% 102mg	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

	Raspberry Juice Concentrate	Almonds	Recommended Dietary Allowance
Calcium	38.5% 385mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	455% 4.1mg	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	57.5% 4.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	806% 18.5mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56.7% 397mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	138% 4675mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raspberry Juice Concentrate vs Almonds:

• Raspberry Juice Concentrate has 1.2 times more Vitamin B1, 5.7 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3.3 times more Vitamin B2, 4.9 times more Vitamin B9 and 427.2 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Raspberry Juice Concentrate as well as Almonds have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Raspberry Juice Concentrate vs Almonds:

• Raspberry Juice Concentrate has 2.1 times more Manganese, 1.6 times more Potassium and 9.3 times more Water than Almonds.
• While Almonds contain 2.8 times more Calcium, 7.5 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 4.8 times more Phosphorus and 2.4 times more Zinc than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 14 ounces:

• Raspberry Juice Concentrate has 2.5 times more Carbohydrate, 8.8 times more Sugars and 182.7 times more Fructose than Almonds.
• While Almonds contain 2.6 times more Energy, 37.3 times more Fat, 67.9 times more Saturated Fat, 1369.3 times more Omega 6, 11.4 times more Fiber and 7 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 14 oz.