Comparing Nutrients in 1 kilogram Blanched Almonds VS Raspberries Puree

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Raspberries Puree	Recommended Dietary Allowance
Energy	203% 5900kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	88.5% 115g	130g per day for Men 19-50 years
Sugars	64% 46.3g	90% 65.6g	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% 0g	45.5% 33g	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	% 0.3g	% 30.5g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 2.1g	g per day for Men 19-50 years
Fiber	261% 99g	113% 43g	38g per day for Men 19-50 years
Protein	382% 214g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	28.5% 0.37mg	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	123% 490μg	75% 300μg	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	162% 146mg	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	1583% 238mg	51.3% 7.7mg	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

	Blanched Almonds	Raspberries Puree	Recommended Dietary Allowance
Calcium	236% 2360mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	96% 0.86mg	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	410% 32.8mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	294% 6.76mg	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	687% 4810mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	23.2% 859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Raspberries Puree:

• Blanched Almonds have 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.
• While Raspberries Puree with Seeds contain more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Raspberries Puree with Seeds have similar amounts of Vitamin B5 per 1 kg.
• Both Blanched Almonds as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Raspberries Puree:

• Blanched Almonds have 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.
• While Raspberries Puree with Seeds contain 19 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 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.
• While Raspberries Puree with Seeds contain 7 times more Omega 3, 1.4 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raspberries Puree with Seeds have insufficient amounts of Glucose and Sucrose in 1 kg.