Comparing Nutrients in 1 pound Blanched Almonds VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Blanched Almonds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	92% 2676kcal	34.6% 1002kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	6.27% 6.08g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	186% 241g	130g per day for Men 19-50 years
Sugars	29% 21g	239% 173g	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% 0g	126% 91g	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	% 0.14g	% 77.6g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 4.67g	g per day for Men 19-50 years
Fiber	118% 45g	13% 5g	38g per day for Men 19-50 years
Protein	173% 97g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	87.2% 1.13mg	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	55.6% 222μg	10.2% 41μg	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	192% 173mg	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	718% 108mg	1.8% 0.27mg	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

	Blanched Almonds	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	107% 1070mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	69.6% 0.63mg	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	186% 15mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	921% 21mg	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	312% 2182mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	157% 5343mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	5.04% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Raspberry Juice Concentrate:

• Blanched Almonds have 2.1 times more Vitamin B2, 5.4 times more Vitamin B9 and 395.8 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.3 times more Vitamin B1, 8.6 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Raspberry Juice Concentrate have similar amounts of Vitamin B3 per 1 lb.
• Both Blanched Almonds as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Raspberry Juice Concentrate:

• Blanched Almonds have 2.4 times more Calcium, 7.4 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 4.8 times more Phosphorus, 1.9 times more Sodium and 2.3 times more Zinc than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.5 times more Manganese, 1.8 times more Potassium and 9.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 2.7 times more Energy, 39.2 times more Fat, 70.6 times more Saturated Fat, 1373.9 times more Omega 6, 9 times more Fiber and 7 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.8 times more Carbohydrate, 8.3 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raspberry Juice Concentrate have insufficient amounts of Omega 3, Glucose and Sucrose in 1 lb.