Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Blanched Almonds

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Blanched Almonds: 84.7g

Blanched Almonds have 14.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Seedless Raspberries Puree	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	12% 16g	130g per day for Men 19-50 years
Sugars	102% 73.7g	5.4% 3.92g	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	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	% 34.3g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 3.78g	g per day for Men 19-50 years
Fiber	29% 11g	22% 8.4g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Blanched Almonds	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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	7.5% 0.097mg	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	10.4% 41.5μg	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% 0mg	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	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	97% 0.87mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	67.6% 1.56mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 6.8 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 14.2 times more Vitamin B5, 7.5 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Seedless Raspberries Puree and Blanched Almonds have similar amounts of Vitamin E per 500 kcal.
• Both Seedless Raspberries Puree as well as Blanched Almonds have insufficient amounts of Vitamin A in 500 kcal.

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

• Seedless Raspberries Puree have 4.7 times more Iron, 2.7 times more Manganese, 3.7 times more Potassium and 286.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Phosphorus than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Blanched Almonds have similar amounts of Calcium, Copper, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seedless Raspberries Puree have 169.1 times more Omega 3, 6.2 times more Carbohydrate, 18.8 times more Sugars, more Fructose and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 4.2 times more Fat, 4.3 times more Saturated Fat, 20 times more Omega 6 and 1.5 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Seedless Raspberries Puree as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 500 kcal.