Comparing Nutrients in 300 calories Raspberries VS Almonds

Weight per 300 calories

• Raspberries: 577g
• Almonds: 51.8g

Almonds have 11.1 times more energy per unit of mass than Raw Raspberries, which is very high in comparison to other foods. Raspberries having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Raspberries	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	8.6% 11g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	18.7% 13.6g	0.079% 0.057g	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	% 10.7g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 2.05g	g per day for Men 19-50 years
Fiber	99% 37.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	12.4% 6.92g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Raspberries	Almonds	Recommended Dietary Allowance
Calcium	14.4% 144mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	59.4% 0.53mg	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	49.8% 4mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	13.4% 495g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Raspberries have 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.
• While Almonds contain 2.7 times more Vitamin B2, 1.5 times more Vitamin B7 and 2.6 times more Vitamin E than Raw Raspberries.
• Both Raw Raspberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raspberries vs Almonds:

• Raw Raspberries have 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.
• While Almonds contain 1.5 times more Phosphorus and 1.8 times more Selenium than Raw Raspberries.
• Both Raw Raspberries and Almonds have similar amounts of Calcium, Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Raspberries have 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.
• While Almonds contain 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.
• Both Raw Raspberries and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Raspberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.