Comparing Nutrients in 100 grams 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	21% 607kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	9.2% 12g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	6.1% 4.4g	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	3.24% 2.35g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.2g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	17% 6.5g	38g per day for Men 19-50 years
Protein	38% 21.2g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Raspberries	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	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.4% 3.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	5.25% 21μg	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	29% 26mg	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	173% 26mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Raspberries	Recommended Dietary Allowance
Calcium	29% 291mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	10% 0.09mg	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	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	29% 0.67mg	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	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.3% 85.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Raspberries per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams 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 100 g of Raw Raspberries contain 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g of Raw Raspberries contain 30.6 times more Water than Oil Roasted Almonds.
• 100 grams of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 100 grams of Raspberries provide inadequate amounts of Energy and Omega 6