Comparing Nutrients in 300 calories Blanched Almonds VS Raspberries

Weight per 300 calories

• Blanched Almonds: 50.8g
• Raspberries: 577g

Blanched Almonds have 11.3 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 - Blanched Almonds or Raspberries?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Raspberries	8%	10%	82%

Macro Nutrients

	Blanched Almonds	Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	53% 69g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 0g	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	% 0.015g	% 10.7g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 1.15g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	99% 37.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 19.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	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	80.5% 12mg	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

	Blanched Almonds	Raspberries	Recommended Dietary Allowance
Calcium	12% 120mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	168% 3.87mg	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	35% 245mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.38% 5.77mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	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 Blanched Almonds vs Raspberries:

• Blanched Almonds have 1.6 times more Vitamin B2 and 2.4 times more Vitamin E than Raw Raspberries.
• While Raw Raspberries contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B3, 11.9 times more Vitamin B5, 5.4 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Raspberries:

• Blanched Almonds have 1.5 times more Phosphorus than Raw Raspberries.
• While Raw Raspberries contain 2.4 times more Iron, 4.1 times more Manganese, 2.6 times more Potassium, 1.6 times more Zinc and 215.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Raspberries have similar amounts of Calcium, Copper and Magnesium per 300 kcal.
• Both Blanched Almonds as well as Raw Raspberries have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 7.1 times more Fat, 18.3 times more Saturated Fat, 4.4 times more Omega 6 and 1.6 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 357.4 times more Omega 3, 7.3 times more Carbohydrate, 10.8 times more Sugars, more Fructose and 7.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Raspberries have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.