Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Almond paste

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Almond paste: 109g

Almond paste has 11.2 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 500 calories - Seedless Raspberries Puree or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Almond paste	8%	52%	40%

Macro Nutrients

	Seedless Raspberries Puree	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	40% 52g	130g per day for Men 19-50 years
Sugars	102% 73.7g	54.6% 39.6g	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	51.3% 37g	NA	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	% 34.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	29% 11g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Almond paste	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	3.02% 0.039mg	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	88.4% 354μg	20% 79.7μg	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	86.7% 78mg	0.12% 0.11mg	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	125% 18.8mg	99% 14.8mg	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	Almond paste	Recommended Dietary Allowance
Calcium	17% 171mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	55% 0.5mg	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	165% 13mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	35% 244mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	0.42% 15.4g	3700g per day for Men 19-50 years

Seedless Raspberries Puree VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Seedless Raspberries Puree or Almond paste?

Lets compare vitamin content per 500 calories of Seedless Raspberries Puree vs Almond paste:

• 500 calories of Seedless Raspberries Puree have 12.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3.8 times more Vitamin B3, 30.6 times more Vitamin B5, 18.6 times more Vitamin B6, 4.4 times more Vitamin B9, 714.9 times more Vitamin C and 1.3 times more Vitamin E than Almond paste.
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Seedless Raspberries Puree as well as Almond paste have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Almond paste:

• 500 calories of Seedless Raspberries Puree have 1.7 times more Copper, 7.5 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 6 times more Potassium, 1.4 times more Zinc and 71.2 times more Water than Almond paste.
• Both Seedless Raspberries Puree and Almond paste contain similar levels of Calcium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Seedless Raspberries Puree have 2.6 times more Omega 3, 1.9 times more Carbohydrate, 1.9 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 2.9 times more Fat and 11.6 times more Omega 6 than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Almond paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Seedless Raspberries Puree provide inadequate amounts of Omega 6