Comparing Nutrients in 1 kilogram Raspberries VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Raspberries	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18% 520kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	132% 42g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	136% 177g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 2g	% 43.8g	g per day for Men 19-50 years
Fiber	171% 65g	276% 105g	38g per day for Men 19-50 years
Protein	21.4% 12g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	67.5% 270μg	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	291% 262mg	0% 0mg	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	58% 8.7mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	25% 250mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	52.4% 220mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	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	41.4% 290mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	23% 858g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries 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 vs Oil Roasted Almonds:

• 1 kilogram of Raspberries has 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.9 times more Vitamin B1, 20.6 times more Vitamin B2, 6.1 times more Vitamin B3, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 29.9 times more Vitamin E than Raw Raspberries.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Raspberries as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Raspberries has 30.6 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 11.6 times more Calcium, 10.6 times more Copper, 5.3 times more Iron, 12.5 times more Magnesium, 3.7 times more Manganese, 16.1 times more Phosphorus, 4.6 times more Potassium, 20.5 times more Selenium and 7.3 times more Zinc than Raw Raspberries.
• 1 kilogram of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries has more Omega 3 and more Fructose than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 11.7 times more Energy, 84.9 times more Fat, 221.5 times more Saturated Fat, 54.3 times more Omega 6, 1.5 times more Carbohydrate, 1.6 times more Fiber and 17.7 times more Protein than Raw Raspberries.
• Both Raspberries and Oil Roasted Almonds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Raspberries provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3