Comparing Nutrients in 1 kilogram Roasted Almonds VS Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Raspberries	7%	12%	81%

Macro Nutrients

	Roasted Almonds	Frozen Raspberries	Recommended Dietary Allowance
Energy	206% 5980kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	97% 126g	130g per day for Men 19-50 years
Sugars	67% 48.6g	90% 65.4g	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	0.14% 0.1g	44.7% 32.4g	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	% 0.1g	% 28.7g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 4.4g	g per day for Men 19-50 years
Fiber	287% 109g	113% 43g	38g per day for Men 19-50 years
Protein	374% 210g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	47.7% 0.62mg	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	138% 550μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	196% 176mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	50% 7.5mg	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	Frozen Raspberries	Recommended Dietary Allowance
Calcium	268% 2680mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	100% 0.9mg	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	466% 37.3mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	265% 6.1mg	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	673% 4710mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.65% 24g	23% 850g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Frozen Raspberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Frozen Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Frozen Raspberries:

• 1 kilogram of Roasted Almonds has 12 times more Vitamin B2, 5.4 times more Vitamin B3, 2.2 times more Vitamin B6, 2 times more Vitamin B9 and 31.9 times more Vitamin E than Frozen Raspberries.
• While 1 kg of Red Frozen Raspberries contains 1.3 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Raspberries provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Frozen Raspberries:

• 1 kilogram of Roasted Almonds has 11.2 times more Calcium, 12.2 times more Copper, 4.9 times more Iron, 12.1 times more Magnesium, 3.7 times more Manganese, 15.7 times more Phosphorus, 3.9 times more Potassium and 10.7 times more Zinc than Frozen Raspberries.
• While 1 kg of Red Frozen Raspberries contains 35.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 10.7 times more Energy, 64.9 times more Fat, 63.9 times more Saturated Fat, 863 times more Omega 6, 1.7 times more Carbohydrate, 2.5 times more Fiber and 18.2 times more Protein than Frozen Raspberries.
• While 1 kg of Red Frozen Raspberries contains 1.3 times more Sugars and 324 times more Fructose than Dry Roasted Almonds.
• 1 kilogram of Frozen Raspberries provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Red Frozen Raspberries provide inadequate amounts of Omega 3 in one kilogram.