Comparing Nutrients in 7 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	39.6% 1149kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	33% 42.8g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.4g	g per day for Men 19-50 years
Fiber	65.3% 25g	34% 13g	38g per day for Men 19-50 years
Protein	75% 42g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	34% 0.41mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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% 0mg	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	339% 51mg	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

	Almonds	Raspberries	Recommended Dietary Allowance
Calcium	53.4% 534mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.
• Both Almonds as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.