Comparing Nutrients in 1 pound Raspberry Juice Concentrate VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Raspberry Juice Concentrate	Almonds	Recommended Dietary Allowance
Energy	34.6% 1002kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.08g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	75% 98g	130g per day for Men 19-50 years
Sugars	239% 173g	27.2% 19.7g	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	126% 91g	0.69% 0.5g	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	% 77.6g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 4.67g	% 18g	g per day for Men 19-50 years
Fiber	13% 5g	149% 56.7g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	50% 200μg	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	192% 173mg	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	1.8% 0.27mg	775% 116mg	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

	Raspberry Juice Concentrate	Almonds	Recommended Dietary Allowance
Calcium	44% 440mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	520% 4.68mg	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	65.8% 5.26mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	921% 21mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64.8% 454mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	157% 5343mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	129% 14mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.2 times more Vitamin B1, 5.7 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3.3 times more Vitamin B2, 4.9 times more Vitamin B9 and 427.2 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Raspberry Juice Concentrate as well as Almonds have insufficient amounts of Vitamin A in 1 lb.

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

• Raspberry Juice Concentrate has 2.1 times more Manganese, 1.6 times more Potassium and 9.3 times more Water than Almonds.
• While Almonds contain 2.8 times more Calcium, 7.5 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 4.8 times more Phosphorus and 2.4 times more Zinc than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 pound:

• Raspberry Juice Concentrate has 2.5 times more Carbohydrate, 8.8 times more Sugars and 182.7 times more Fructose than Almonds.
• While Almonds contain 2.6 times more Energy, 37.3 times more Fat, 67.9 times more Saturated Fat, 1369.3 times more Omega 6, 11.4 times more Fiber and 7 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 1 lb.