Comparing Nutrients in 1 pound Almond paste VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Raspberries	8%	10%	82%

Macro Nutrients

	Almond paste	Raspberries	Recommended Dietary Allowance
Energy	71.6% 2077kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	6.64% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	41.7% 54g	130g per day for Men 19-50 years
Sugars	227% 164g	27.7% 20g	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	NA	14.7% 10.7g	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	NA	% 8.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	73% 41g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52% 15.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	24% 95μg	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	0.5% 0.45mg	132% 119mg	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	409% 61.4mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Raspberries	Recommended Dietary Allowance
Calcium	78% 780mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	45.4% 0.41mg	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	91% 7.26mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	132% 3.04mg	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	167% 1170mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.73% 64g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Raspberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Raspberries:

• 1 pound of Almond paste has 2.6 times more Vitamin B1, 10.9 times more Vitamin B2, 2.4 times more Vitamin B3, 3.5 times more Vitamin B9 and 15.6 times more Vitamin E than Raspberries.
• While 1 lb of Raw Raspberries contains 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, 262 times more Vitamin C and more Vitamin K than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Raspberries:

• 1 pound of Almond paste has 6.9 times more Calcium, 5 times more Copper, 2.3 times more Iron, 5.9 times more Magnesium, 1.3 times more Manganese, 8.9 times more Phosphorus, 2.1 times more Potassium, 21 times more Selenium and 3.5 times more Zinc than Raspberries.
• While 1 lb of Raw Raspberries contains 6.1 times more Water than Almond paste.
• 1 pound of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 8.8 times more Energy, 42.7 times more Fat, 138.4 times more Saturated Fat, 1.6 times more Omega 3, 22.4 times more Omega 6, 4 times more Carbohydrate, 8.2 times more Sugars and 7.5 times more Protein than Raspberries.
• While 1 lb of Raw Raspberries contains 1.4 times more Fiber than Almond paste.
• 1 pound of Raspberries provide inadequate amounts of Energy and Omega 6