Comparing Nutrients in 1 pound Raspberry Juice Concentrate VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Raspberry Juice Concentrate	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	40% 0.52mg	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	10.2% 41μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	44% 440mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	921% 21mg	362% 8.32mg	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	64.8% 454mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	157% 5343mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 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.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 5.4 times more Vitamin B9 and 395.8 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Blanched Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Raspberry Juice Concentrate as well as Blanched Almonds have insufficient amounts of Vitamin A in 1 lb.

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

• Raspberry Juice Concentrate has 2.5 times more Manganese, 1.8 times more Potassium and 9.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

• Raspberry Juice Concentrate has 2.8 times more Carbohydrate, 8.3 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Raspberry Juice Concentrate as well as Blanched Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 1 lb.