Comparing Nutrients in 300 calories Almonds VS Raspberries

Weight per 300 calories

• Almonds: 51.8g
• Raspberries: 577g

Almonds have 11.1 times more energy per 100g than Raspberries. It has very high energy density when compared to other foods. Raw Raspberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Raspberries	8%	10%	82%

Macro Nutrients

	Almonds	Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	53% 69g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	35% 25.5g	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	18.7% 13.6g	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	% 10.7g	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	99% 37.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Almonds	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	66% 19.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	30.3% 121μg	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	0% 0mg	168% 151mg	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	88.5% 13.3mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Raspberries	Recommended Dietary Allowance
Calcium	14% 139mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	57.7% 0.52mg	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	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	168% 3.87mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.38% 5.77mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	13.4% 495g	3700g per day for Men 19-50 years

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

• Almonds have 2.7 times more Vitamin B2, 1.5 times more Vitamin B7 and 2.6 times more Vitamin E than Raw Raspberries.
• While Raw Raspberries contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 7.8 times more Vitamin B5, 4.5 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Raspberries:

• Almonds have 1.5 times more Phosphorus and 1.8 times more Selenium than Raw Raspberries.
• While Raw Raspberries contain 2.1 times more Iron, 3.4 times more Manganese, 2.3 times more Potassium, 1.5 times more Zinc and 216.5 times more Water than Almonds.
• Both Almonds and Raw Raspberries have similar amounts of Calcium, Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 6.9 times more Fat, 18 times more Saturated Fat, 4.4 times more Omega 6 and 1.6 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 467.7 times more Omega 3, 6.2 times more Carbohydrate, 11.3 times more Sugars, 237.9 times more Fructose and 5.8 times more Fiber than Almonds.
• Both Almonds and Raw Raspberries have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.