Comparing Nutrients in 1 kilogram Almond paste VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Almond paste	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	158% 4580kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	124% 2g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	61.5% 80g	130g per day for Men 19-50 years
Sugars	500% 363g	83.3% 60.4g	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	NA	42% 30.5g	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	NA	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	126% 48g	23.7% 9g	38g per day for Men 19-50 years
Protein	161% 90g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	46% 0.6mg	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	183% 730μg	72.5% 290μg	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	1.1% 1mg	71% 64mg	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	903% 135mg	103% 15.4mg	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

	Almond paste	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	172% 1720mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	75.6% 0.68mg	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	200% 16mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	149% 3.43mg	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	369% 2580mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Seedless Raspberries Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Seedless Raspberries Puree:

• 1 kilogram of Almond paste has 4.1 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B9 and 8.8 times more Vitamin E than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 2.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 64 times more Vitamin C than Almond paste.
• Both Almond paste and Seedless Raspberries Puree provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Seedless Raspberries Puree:

• 1 kilogram of Almond paste has 12.3 times more Calcium, 6.7 times more Copper, 1.5 times more Iron, 8.7 times more Magnesium, 2.5 times more Manganese, 12.9 times more Phosphorus, 1.9 times more Potassium and 8.2 times more Zinc than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 6.4 times more Water than Almond paste.
• 1 kilogram of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 11.2 times more Energy, 31.9 times more Fat, 41.1 times more Saturated Fat, 4.2 times more Omega 3, 129.7 times more Omega 6, 6 times more Carbohydrate, 6 times more Sugars, 5.3 times more Fiber and 8.8 times more Protein than Seedless Raspberries Puree.
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein