Comparing Nutrients in 7 ounces Sweetened Red Frozen Raspberries VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Roasted Almonds	Recommended Dietary Allowance
Energy	7.05% 204kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	32% 41.7g	130g per day for Men 19-50 years
Sugars	59.6% 43g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	23% 8.73g	57% 21.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	20.8% 0.27mg	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	13% 51.6μg	27.3% 109μg	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	36.4% 32.7mg	0% 0mg	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	9.53% 1.43mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	242% 2.2mg	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	16% 1.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	193% 4.43mg	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	4.8% 33.7mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweetened Red Frozen Raspberries vs Roasted Almonds:

• 7 ounces of Sweetened Red Frozen Raspberries have more Vitamin C and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4.1 times more Vitamin B1, 26.6 times more Vitamin B2, 15.8 times more Vitamin B3, 2.1 times more Vitamin B5, 4 times more Vitamin B6, 2.1 times more Vitamin B9 and 33.2 times more Vitamin E than Sweetened Red Frozen Raspberries.
• 7 ounces of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Sweetened Red Frozen Raspberries as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Red Frozen Raspberries vs Roasted Almonds:

• 7 oz of Dry Roasted Almonds contain 17.9 times more Calcium, 10.5 times more Copper, 5.7 times more Iron, 21.5 times more Magnesium, 3.4 times more Manganese, 27.7 times more Phosphorus, 6.3 times more Potassium, 6.7 times more Selenium and 18.4 times more Zinc than Sweetened Red Frozen Raspberries.
• 7 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Red Frozen Raspberries have 1.2 times more Carbohydrate and 4.5 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5.8 times more Energy, 328.4 times more Fat, 818.4 times more Saturated Fat, 219.4 times more Omega 6, 2.5 times more Fiber and 29.9 times more Protein than Sweetened Red Frozen Raspberries.
• 7 ounces of Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 6 and Protein
• Both Sweetened Red Frozen Raspberries as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.