Comparing Nutrients in 7 ounces Almond paste VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Raspberries	8%	10%	82%

Macro Nutrients

	Almond paste	Raspberries	Recommended Dietary Allowance
Energy	31.3% 909kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	99% 72g	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	34% 13g	38g per day for Men 19-50 years
Protein	32% 18g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.2% 145μg	10.4% 41.7μg	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	0.22% 0.2mg	57.8% 52mg	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	179% 27mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Raspberries	Recommended Dietary Allowance
Calcium	34% 341mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	20% 0.18mg	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	39.7% 3.18mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	58% 1.33mg	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	73% 512mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.76% 28g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Raspberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Raspberries:

• 7 ounces of Almond paste have 2.6 times more Vitamin B1, 10.9 times more Vitamin B2, 2.4 times more Vitamin B3, 3.5 times more Vitamin B9 and 15.6 times more Vitamin E than Raspberries.
• While 7 oz of Raw Raspberries contain 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, 262 times more Vitamin C and more Vitamin K than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Raspberries:

• 7 ounces of Almond paste have 6.9 times more Calcium, 5 times more Copper, 2.3 times more Iron, 5.9 times more Magnesium, 1.3 times more Manganese, 8.9 times more Phosphorus, 2.1 times more Potassium, 21 times more Selenium and 3.5 times more Zinc than Raspberries.
• While 7 oz of Raw Raspberries contain 6.1 times more Water than Almond paste.
• 7 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 8.8 times more Energy, 42.7 times more Fat, 138.4 times more Saturated Fat, 1.6 times more Omega 3, 22.4 times more Omega 6, 4 times more Carbohydrate, 8.2 times more Sugars and 7.5 times more Protein than Raspberries.
• While 7 oz of Raw Raspberries contain 1.4 times more Fiber than Almond paste.
• 7 ounces of Raspberries provide inadequate amounts of Energy and Omega 6