Comparing Nutrients in 300 calories Almonds VS Raspberries Puree

Weight per 300 calories

• Almonds: 51.8g
• Raspberries Puree: 546g

Almonds have 10.5 times more energy per 100g than Raspberries Puree. It has very high energy density when compared to other foods. Raspberries Puree with Seeds having low energy density.

Which food has more nutrients per 300 calories - Almonds or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Almonds	Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	49.4% 35.8g	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	0.079% 0.057g	25% 18g	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	% 0.088g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 1.15g	g per day for Men 19-50 years
Fiber	17% 6.48g	61.7% 23.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	41% 164μg	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	88.5% 79.6mg	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	88.5% 13.3mg	28% 4.2mg	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

	Almonds	Raspberries Puree	Recommended Dietary Allowance
Calcium	14% 139mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	52% 0.47mg	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	24% 1.92mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	160% 3.7mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	NA	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	12.7% 468g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Raspberries Puree:

• Almonds have 1.2 times more Vitamin B2 and 3.2 times more Vitamin E than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain more Vitamin A, 4.1 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B5, 2.8 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Almonds.

Comparing minerals per 300 calories for Almonds vs Raspberries Puree:

• Almonds have 1.5 times more Phosphorus than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 2 times more Iron, 3.3 times more Manganese, 2.8 times more Potassium and 205 times more Water than Almonds.
• Both Almonds and Raspberries Puree with Seeds have similar amounts of Calcium, Copper, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 4.9 times more Fat, 5.8 times more Saturated Fat, 39 times more Omega 6 and 1.8 times more Protein than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 98.3 times more Omega 3, 5.6 times more Carbohydrate, 15.9 times more Sugars, 315.8 times more Fructose and 3.6 times more Fiber than Almonds.
• Both Almonds and Raspberries Puree with Seeds have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Raspberries Puree with Seeds have insufficient amounts of Glucose and Sucrose in 300 kcal.