Comparing Nutrients in 5 ounces Sweetened Red Frozen Raspberries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Almonds	14%	72%	14%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Almonds	Recommended Dietary Allowance
Energy	5.03% 146kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	42.5% 31g	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.2% 37μg	15.6% 62.4μg	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	26% 23.4mg	0% 0mg	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	6.8% 1.02mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.68% 9.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Almonds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	162% 1.46mg	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	11.5% 0.92mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.44% 24mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.75% 162mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	10.6% 5.8μg	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	2.3% 0.26mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Sweetened Red Frozen Raspberries have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 10.8 times more Vitamin B1, 25.3 times more Vitamin B2, 15.7 times more Vitamin B3, 3.1 times more Vitamin B5, 4 times more Vitamin B6, 1.7 times more Vitamin B9 and 35.6 times more Vitamin E than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweetened Red Frozen Raspberries vs Almonds:

• Sweetened Red Frozen Raspberries have 16.5 times more Water than Almonds.
• While Almonds contain 17.9 times more Calcium, 9.8 times more Copper, 5.7 times more Iron, 20.8 times more Magnesium, 3.4 times more Manganese, 28.3 times more Phosphorus, 6.4 times more Potassium, 13.7 times more Selenium and 17.3 times more Zinc than Sweetened Red Frozen Raspberries.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Red Frozen Raspberries have 10 times more Omega 3, 1.2 times more Carbohydrate and 5 times more Sugars than Almonds.
• While Almonds contain 5.6 times more Energy, 312.1 times more Fat, 760.4 times more Saturated Fat, 208.9 times more Omega 6, 2.8 times more Fiber and 30.2 times more Protein than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.