Comparing Nutrients in 1 pound 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	8.13% 236kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54g	61.7% 80g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 20g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	12% 0.15mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	30.6% 122μg	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	132% 119mg	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	26.3% 3.95mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	39% 3.13mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	18.8% 132mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	127% 14mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Oil Roasted Almonds per 1 lb

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

• 1 pound of Raspberries has 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb 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 pound 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 pound.

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

• 1 pound of Raspberries has 30.6 times more Water than Oil Roasted Almonds.
• While 1 lb 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 pound of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries has more Omega 3 and more Fructose than Oil Roasted Almonds.
• While 1 lb 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 pound.
• 1 pound of Raspberries provide inadequate amounts of Energy and Omega 6
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3