Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Raspberries	8%	10%	82%

Macro Nutrients

	Oil Roasted Almonds	Raspberries	Recommended Dietary Allowance
Energy	41.5% 1205kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0.4g	g per day for Men 19-50 years
Fiber	55% 21g	34% 13g	38g per day for Men 19-50 years
Protein	75.2% 42g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	15.2% 0.18mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Raspberries	Recommended Dietary Allowance
Calcium	57.7% 577mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	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	55.4% 6.1mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Raspberries per 7 oz

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

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

• 7 ounces of Oil Roasted Almonds have 2.9 times more Vitamin B1, 20.6 times more Vitamin B2, 6.1 times more Vitamin B3, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 29.9 times more Vitamin E than Raspberries.
• While 7 oz of Raw Raspberries contain 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Raspberries:

• 7 ounces of Oil Roasted Almonds have 11.6 times more Calcium, 10.6 times more Copper, 5.3 times more Iron, 12.5 times more Magnesium, 3.7 times more Manganese, 16.1 times more Phosphorus, 4.6 times more Potassium, 20.5 times more Selenium and 7.3 times more Zinc than Raspberries.
• While 7 oz of Raw Raspberries contain 30.6 times more Water than Oil Roasted Almonds.
• 7 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 11.7 times more Energy, 84.9 times more Fat, 221.5 times more Saturated Fat, 54.3 times more Omega 6, 1.5 times more Carbohydrate, 1.6 times more Fiber and 17.7 times more Protein than Raspberries.
• While 7 oz of Raw Raspberries contain more Omega 3 and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raspberries offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Raspberries provide inadequate amounts of Energy and Omega 6