Comparing Nutrients in 300 calories Seedless Raspberries Puree VS Oil Roasted Almonds

Weight per 300 calories

• Seedless Raspberries Puree: 732g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 14.8 times more energy per unit of mass than Seedless Raspberries Puree, which is very high in comparison to other foods. Seedless Raspberries Puree having low energy density.

Discover which food has more nutrients per 300 calories - Seedless Raspberries Puree or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Seedless Raspberries Puree	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.56% 6.37g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	61% 44g	3.1% 2.25g	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	30.8% 22.3g	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	% 20.6g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 2.16g	g per day for Men 19-50 years
Fiber	17.3% 6.6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.63% 14.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.3% 0.73mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	4.5% 0.058mg	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	53% 212μg	3.34% 13.3μg	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	52% 47mg	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	75% 11.3mg	85.6% 13mg	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

	Seedless Raspberries Puree	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.2% 102mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	52.4% 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	99% 7.9mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	53% 1.2mg	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	21% 146mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	17.7% 656g	0.037% 1.4g	3700g per day for Men 19-50 years

Seedless Raspberries Puree VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Seedless Raspberries Puree or Oil Roasted Almonds?

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

• 300 calories of Seedless Raspberries Puree have 14.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 20 times more Vitamin B5, 7.5 times more Vitamin B6, 15.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Seedless Raspberries Puree and Oil Roasted Almonds provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Seedless Raspberries Puree as well as Oil Roasted Almonds have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Seedless Raspberries Puree vs Oil Roasted Almonds:

• 300 calories of Seedless Raspberries Puree have 4.3 times more Iron, 2.1 times more Manganese, 3.6 times more Potassium and 474.3 times more Water than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.4 times more Calcium and 1.6 times more Phosphorus than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Oil Roasted Almonds contain similar levels of Copper, Magnesium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Seedless Raspberries Puree have more Omega 3, 6.7 times more Carbohydrate, 19.7 times more Sugars, more Fructose and 1.3 times more Fiber than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 4.3 times more Fat, 4.4 times more Saturated Fat, 21.2 times more Omega 6 and 1.4 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Seedless Raspberries Puree provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3