Comparing Nutrients in 1 kilogram Raspberries Puree VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Raspberries Puree	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	19% 550kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	132% 42g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	795% 135g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	136% 177g	130g per day for Men 19-50 years
Sugars	90% 65.6g	62.8% 45.5g	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	45.5% 33g	0% 0g	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	% 30.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 43.8g	g per day for Men 19-50 years
Fiber	113% 43g	276% 105g	38g per day for Men 19-50 years
Protein	19.6% 11g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	91% 1.18mg	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	75% 300μg	67.5% 270μg	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	162% 146mg	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	51.3% 7.7mg	1731% 260mg	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

	Raspberries Puree	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	23% 230mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	1061% 9.55mg	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	86.3% 6.9mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	1070% 24.6mg	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	43% 300mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	23.2% 859g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Oil Roasted Almonds per 1 kg

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

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

• 1 kilogram of Raspberries Puree has 1.4 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 8.7 times more Vitamin B2, 8 times more Vitamin B3, 3.2 times more Vitamin B6 and 33.7 times more Vitamin E than Raspberries Puree with Seeds.
• Both Raspberries Puree and Oil Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raspberries Puree with Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Raspberries Puree has 30.7 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 12.7 times more Calcium, 11.1 times more Copper, 5.3 times more Iron, 11 times more Magnesium, 3.6 times more Manganese, 15.5 times more Phosphorus, 3.6 times more Potassium and 9.9 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries Puree has 1.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 11 times more Energy, 56.9 times more Fat, 67.9 times more Saturated Fat, 450.6 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 19.3 times more Protein than Raspberries Puree with Seeds.
• 1 kilogram of Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raspberries Puree with Seeds as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.