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

Weight per 500 calories

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

Oil Roasted Almonds have 14.8 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 Oil Roasted Almonds?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Seedless Raspberries Puree	Oil Roasted 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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	7.48% 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	5.56% 22.2μg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	88% 2.03mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	0.062% 2.3g	3700g per day for Men 19-50 years

Seedless Raspberries Puree VS Oil Roasted Almonds Nutrients Per 500 Kcal

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

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

• 500 calories of Seedless Raspberries Puree have 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 Seedless Raspberries Puree and Oil Roasted Almonds 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 Seedless Raspberries Puree as well as Oil Roasted Almonds have insufficient amounts of Vitamin A in 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

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