Comparing Nutrients in 500 calories Oil Roasted Almonds VS Seedless Raspberries Puree

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Seedless Raspberries Puree: 1220g

Oil Roasted Almonds have 14.8 times more energy per 100g than Seedless Raspberries Puree. It has very high energy density when compared to other foods. Seedless Raspberries Puree having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Seedless Raspberries Puree?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	75% 97g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	102% 73.7g	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	51.3% 37g	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	% 0.033g	% 34.3g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 2.2g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	29% 11g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.7% 24.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	37.3% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	75.6% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	56.3% 0.73mg	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	5.56% 22.2μg	88.4% 354μg	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	86.7% 78mg	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	143% 21.4mg	125% 18.8mg	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

	Oil Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	24% 240mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	92% 0.83mg	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	38% 3.03mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	182% 4.2mg	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	55% 384mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	60.6% 2061mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	NA	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	29.6% 1094g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Seedless Raspberries Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Seedless Raspberries Puree?

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

• 500 kcal of Seedless Raspberries Puree contain 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 Oil Roasted Almonds and Seedless Raspberries Puree provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Oil Roasted Almonds as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Seedless Raspberries Puree:

• 500 calories of Oil Roasted Almonds have 1.4 times more Calcium, 1.2 times more Magnesium and 1.6 times more Phosphorus than Seedless Raspberries Puree.
• While 500 kcal of Seedless Raspberries Puree contain 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.
• Both Oil Roasted Almonds and Seedless Raspberries Puree contain similar levels of Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 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.
• While 500 kcal of Seedless Raspberries Puree contain 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.
• Both Oil Roasted Almonds and Seedless Raspberries Puree offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Seedless Raspberries Puree provide inadequate amounts of Omega 6