Comparing Nutrients in 5 ounces Seedless Raspberries Puree VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Seedless Raspberries Puree	Roasted Almonds	Recommended Dietary Allowance
Energy	2% 58kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	23% 29.8g	130g per day for Men 19-50 years
Sugars	12% 8.56g	9.5% 6.9g	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	5.96% 4.32g	0.02% 0.014g	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	% 4g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 6.73g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	15% 0.19mg	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	10.3% 41μg	19.5% 78μg	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	10% 9.07mg	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	14.6% 2.2mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	173% 1.56mg	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	19% 1.53mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	138% 3.16mg	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	4.05% 28.3mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.44% 127g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12 times more Vitamin B2, 7.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 15.5 times more Vitamin E than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Seedless Raspberries Puree as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Seedless Raspberries Puree vs Roasted Almonds:

• Seedless Raspberries Puree have 37.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 19.1 times more Calcium, 16.2 times more Copper, 3.5 times more Iron, 18.6 times more Magnesium, 6.5 times more Manganese, 23.6 times more Phosphorus, 4.2 times more Potassium and 18.4 times more Zinc than Seedless Raspberries Puree.

Comparison of macro-nutrients per 5 ounces:

• Seedless Raspberries Puree have 4.7 times more Omega 3, 1.2 times more Sugars and 305 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.6 times more Energy, 60.4 times more Fat, 63.9 times more Saturated Fat, 301 times more Omega 6, 2.6 times more Carbohydrate, 12.1 times more Fiber and 20.5 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.