Comparing Nutrients in 100 grams Oil Roasted Almonds VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Oil Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	21% 607kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	6.15% 8g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	8.33% 6.04g	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	4.2% 3.05g	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	% 0.04g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.18g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	38% 21.2g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	4.6% 0.06mg	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	6.75% 27μg	7.25% 29μg	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	7.1% 6.4mg	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	173% 26mg	10.3% 1.54mg	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

	Oil Roasted Almonds	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	29% 291mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	7.56% 0.068mg	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	46% 3.68mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	15% 0.34mg	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	66.6% 466mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.42% 89.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Seedless Raspberries Puree:

• Oil Roasted Almonds have 7.8 times more Vitamin B2, 7.5 times more Vitamin B3, 2 times more Vitamin B6 and 16.9 times more Vitamin E than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 1.4 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Seedless Raspberries Puree have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Oil Roasted Almonds as well as Seedless Raspberries Puree have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Seedless Raspberries Puree:

• Oil Roasted Almonds have 20.8 times more Calcium, 14 times more Copper, 3.4 times more Iron, 18.3 times more Magnesium, 7.2 times more Manganese, 23.3 times more Phosphorus, 4.1 times more Potassium and 17.1 times more Zinc than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 32 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 14.8 times more Energy, 63.4 times more Fat, 65.8 times more Saturated Fat, 314.4 times more Omega 6, 2.2 times more Carbohydrate, 11.7 times more Fiber and 20.8 times more Protein than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain more Omega 3, 1.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Seedless Raspberries Puree have insufficient amounts of Glucose and Sucrose in 100 g.