Comparing Nutrients in 1 pound Oil Roasted Almonds VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Oil Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	95% 2753kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	28% 36.2g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	37.8% 27.4g	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% 0g	19% 14g	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	% 0.18g	% 12.7g	g per day for Men 19-50 years
Sucrose	% 20g	% 0.82g	g per day for Men 19-50 years
Fiber	125% 47.6g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	172% 96g	8.26% 4.63g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	21% 0.27mg	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	30.6% 122μg	33% 132μg	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	32.3% 29mg	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	785% 118mg	46.6% 7mg	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

	Oil Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	132% 1320mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	34.3% 0.31mg	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	209% 16.7mg	61.2% 4.9mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	67.6% 1.56mg	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	302% 2114mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Seedless Raspberries Puree per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 7.8 times more Vitamin B2, 7.5 times more Vitamin B3, 2 times more Vitamin B6 and 16.9 times more Vitamin E than Seedless Raspberries Puree.
• While 1 lb of Seedless Raspberries Puree contains 1.4 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Seedless Raspberries Puree provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Oil Roasted Almonds has 20.8 times more Calcium, 14 times more Copper, 3.4 times more Iron, 18.3 times more Magnesium, 7.2 times more Manganese, 23.3 times more Phosphorus, 4.1 times more Potassium and 17.1 times more Zinc than Seedless Raspberries Puree.
• While 1 lb of Seedless Raspberries Puree contains 32 times more Water than Oil Roasted Almonds.
• 1 pound of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 14.8 times more Energy, 63.4 times more Fat, 65.8 times more Saturated Fat, 314.4 times more Omega 6, 2.2 times more Carbohydrate, 11.7 times more Fiber and 20.8 times more Protein than Seedless Raspberries Puree.
• While 1 lb of Seedless Raspberries Puree contains more Omega 3, 1.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein