Comparing Nutrients in 300 calories Raspberries VS Blanched Almonds

Weight per 300 calories

• Raspberries: 577g
• Blanched Almonds: 50.8g

Blanched Almonds have 11.3 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 Blanched Almonds?

Macros Ratio

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

Macro Nutrients

	Raspberries	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	35% 25.5g	3.25% 2.35g	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% 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	% 10.7g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 2.27g	g per day for Men 19-50 years
Fiber	99% 37.5g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	12.4% 6.92g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Blanched 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	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 19.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.3% 121μg	6.23% 25μg	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	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.4% 144mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	58% 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	49.8% 4mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	40.6% 0.93mg	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	24% 167mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	13.7% 1.5mg	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 Blanched Almonds:

• Raw Raspberries have 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.
• While Blanched Almonds contain 1.6 times more Vitamin B2 and 2.4 times more Vitamin E than Raw Raspberries.
• Both Raw Raspberries as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raspberries vs Blanched Almonds:

• Raw Raspberries have 1.2 times more Calcium, 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.
• While Blanched Almonds contain 1.5 times more Phosphorus than Raw Raspberries.
• Both Raw Raspberries and Blanched Almonds have similar amounts of Copper and Magnesium per 300 kcal.
• Both Raw Raspberries as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

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