Comparing Nutrients in 1 kilogram Roasted Almonds VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	206% 5980kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	8.97% 8.7g	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	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	61.5% 80g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	% 28g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 1.8g	g per day for Men 19-50 years
Fiber	287% 109g	23.7% 9g	38g per day for Men 19-50 years
Protein	374% 210g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	64% 0.77mg	75% 0.9mg	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	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	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

	Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	268% 2680mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	49.7% 1690mg	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	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24.2% 897g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 12 times more Vitamin B2, 7.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 15.5 times more Vitamin E than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Seedless Raspberries Puree have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Dry Roasted Almonds as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Seedless Raspberries Puree:

• Dry Roasted Almonds have 19.1 times more Calcium, 16.2 times more Copper, 3.5 times more Iron, 18.6 times more Magnesium, 6.5 times more Manganese, 23.6 times more Phosphorus, 4.2 times more Potassium and 18.4 times more Zinc than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 37.2 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 14.6 times more Energy, 60.4 times more Fat, 63.9 times more Saturated Fat, 301 times more Omega 6, 2.6 times more Carbohydrate, 12.1 times more Fiber and 20.5 times more Protein than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 4.7 times more Omega 3 and 305 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Seedless Raspberries Puree have similar amounts of Sugars per 1 kg.
• Both Dry Roasted Almonds as well as Seedless Raspberries Puree have insufficient amounts of Glucose and Sucrose in 1 kg.