Comparing Nutrients in 7 ounces Roasted Almonds VS Seedless Raspberries Puree

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	41% 1187kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	12% 16g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	16.5% 12g	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	0.027% 0.02g	8.35% 6.05g	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	% 0.02g	% 5.58g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0.36g	g per day for Men 19-50 years
Fiber	57% 21.6g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Seedless Raspberries Puree	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	12.7% 0.15mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	9.16% 0.12mg	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	27.3% 109μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	316% 47.4mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	53% 532mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	15% 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	93% 7.4mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	29.6% 0.68mg	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	134% 935mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Seedless Raspberries Puree:

• Dry Roasted Almonds have 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.
• While Seedless Raspberries Puree contain more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Seedless Raspberries Puree have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Dry Roasted Almonds as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Seedless Raspberries Puree:

• Dry Roasted Almonds have 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.
• While Seedless Raspberries Puree contain 37.2 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 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.
• While Seedless Raspberries Puree contain 4.7 times more Omega 3 and 305 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Seedless Raspberries Puree have similar amounts of Sugars per 7 oz.
• Both Dry Roasted Almonds as well as Seedless Raspberries Puree have insufficient amounts of Glucose and Sucrose in 7 oz.