Comparing Nutrients in 5 ounces Almonds VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Raspberries	8%	10%	82%

Macro Nutrients

	Almonds	Raspberries	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	13% 17g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	8.64% 6.27g	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	0.22% 0.16g	4.6% 3.33g	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	% 0.24g	% 2.64g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.28g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	53.5% 30g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	41.3% 37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Raspberries	Recommended Dietary Allowance
Calcium	38% 381mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	14% 0.13mg	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	65.7% 5.26mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	41.3% 0.95mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Raspberries:

• Almonds have 6.4 times more Vitamin B1, 29.9 times more Vitamin B2, 6.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 16.6 times more Vitamin B7, 2.1 times more Vitamin B9 and 29.5 times more Vitamin E than Raw Raspberries.
• While Raw Raspberries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Raspberries:

• Almonds have 10.8 times more Calcium, 11.5 times more Copper, 5.4 times more Iron, 12.3 times more Magnesium, 3.3 times more Manganese, 16.6 times more Phosphorus, 4.9 times more Potassium, 20.5 times more Selenium and 7.4 times more Zinc than Raw Raspberries.
• While Raw Raspberries contain 19.4 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 11.1 times more Energy, 76.8 times more Fat, 200.1 times more Saturated Fat, 49.5 times more Omega 6, 1.8 times more Carbohydrate, 1.9 times more Fiber and 17.6 times more Protein than Raw Raspberries.
• While Raw Raspberries contain 42 times more Omega 3 and 21.4 times more Fructose than Almonds.
• Both Almonds and Raw Raspberries have similar amounts of Sugars per 5 oz.
• Both Almonds as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.