Comparing Nutrients in 500 calories Almonds VS Raspberries Puree

Weight per 500 calories

• Almonds: 86.4g
• Raspberries Puree: 909g

Almonds have 10.5 times more energy per 100g than Raspberries Puree. It has very high energy density when compared to other foods. Raspberries Puree with Seeds having low energy density.

Which food has more nutrients per 500 calories - Almonds or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Almonds	Raspberries Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	80.5% 105g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	82.3% 59.6g	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	0.13% 0.095g	41.4% 30g	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	% 0.15g	% 27.7g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 1.9g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	103% 39g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Almonds	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.05% 45.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	60.6% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	68% 273μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	147% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Raspberries Puree	Recommended Dietary Allowance
Calcium	23.2% 232mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	87% 0.78mg	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	40% 3.2mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	267% 6.15mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	2.42% 36.4mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	21% 781g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Raspberries Puree:

• Almonds have 1.2 times more Vitamin B2 and 3.2 times more Vitamin E than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain more Vitamin A, 4.1 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B5, 2.8 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Almonds.

Comparing minerals per 500 calories for Almonds vs Raspberries Puree:

• Almonds have 1.5 times more Phosphorus than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 2 times more Iron, 3.3 times more Manganese, 2.8 times more Potassium and 205 times more Water than Almonds.
• Both Almonds and Raspberries Puree with Seeds have similar amounts of Calcium, Copper, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 4.9 times more Fat, 5.8 times more Saturated Fat, 39 times more Omega 6 and 1.8 times more Protein than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 98.3 times more Omega 3, 5.6 times more Carbohydrate, 15.9 times more Sugars, 315.8 times more Fructose and 3.6 times more Fiber than Almonds.
• Both Almonds and Raspberries Puree with Seeds have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raspberries Puree with Seeds have insufficient amounts of Glucose and Sucrose in 500 kcal.