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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• 1 pound of Seedless Raspberries Puree has 1.4 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• Both Seedless Raspberries Puree and Oil Roasted Almonds 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 Seedless Raspberries Puree as well as Oil Roasted Almonds have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Seedless Raspberries Puree has 32 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• 1 pound of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seedless Raspberries Puree has more Omega 3, 1.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• 1 pound of Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3