Comparing Nutrients in 300 calories Seedless Raspberries PureeVS Almonds

Weight per 300 calories

Seedless Raspberries Puree

732g

Almonds

51.8g

Almonds have 14.1 times more energy per unit of mass than Seedless Raspberries Puree, which is very high in comparison to other foods. Seedless Raspberries Puree having low energy density.

Which food has more nutrients per 300 calories - Seedless Raspberries Puree or Almonds?

Macros Ratio

Protein Fat Carbs

Seedless Raspberries Puree

18%

73%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Seedless Raspberries Pureevs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.56%6.37g

Fat

26.7%26g

6.37 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.46%0.47g

Saturated Fat

6.16%1.97g

0.47 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.5%0.34g

Omega 3

0.097%0.002g

0.34 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.85%0.31g

Omega 6

37.6%6.4g

0.31 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45%58.5g

Carbohydrate

8.6%11g

58.5 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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61%44g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

44 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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30.8%22.3g

Fructose

0.079%0.057g

≤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]

22.3 gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%20.6g

Glucose

%0.088g

20.6 gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

%2.05g

1.3 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.3%6.6g

Fiber

17%6.48g

6.6 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.3%7.46g

Protein

19.6%11g

7.46 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Seedless Raspberries Pureevs Almonds

1.63%14.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

14.6 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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55%0.66mg

Vitamin B1

8.85%0.11mg

Thiamine

0.66 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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56.3%0.73mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.73 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.4%3.6mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.4%2.27mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

2.27 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.8%0.44mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.44 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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53%212μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

212 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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52%47mg

Vitamin C

0%0mg

Ascorbic acid

47 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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75%11.3mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

11.3 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Seedless Raspberries Pureevs Almonds

10.2%102mg

Calcium

14%139mg

102 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55.3%0.5mg

Copper

59.4%0.53mg

0.5 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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99%7.9mg

Iron

24%1.92mg

7.9 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%110mg

Magnesium

33.3%140mg

110 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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109%2.5mg

Manganese

49%1.13mg

2.5 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%146mg

Phosphorus

35.6%249mg

146 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36.4%1237mg

Potassium

11%380mg

1237 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.95%29.3mg

Sodium

0.035%0.52mg

29.3 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.3mg

Zinc

14.7%1.6mg

1.3 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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17.7%656g

Water

0.062%2.3g

656 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Seedless Raspberries Puree vs Almonds:

Seedless Raspberries Puree have 6.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.9 times more Vitamin B3, 9.3 times more Vitamin B5, 6.2 times more Vitamin B6, 9.3 times more Vitamin B9 and more Vitamin C than Almonds.
Both Seedless Raspberries Puree and Almonds have similar amounts of Vitamin E per 300 kcal.
Both Seedless Raspberries Puree as well as Almonds have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Seedless Raspberries Puree vs Almonds:

Seedless Raspberries Puree have 4.1 times more Iron, 2.2 times more Manganese, 3.3 times more Potassium and 287.2 times more Water than Almonds.
While Almonds contain 1.4 times more Calcium, 1.3 times more Magnesium and 1.7 times more Phosphorus than Seedless Raspberries Puree.
Both Seedless Raspberries Puree and Almonds have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Seedless Raspberries Puree have 221.2 times more Omega 3, 5.2 times more Carbohydrate, 19.6 times more Sugars and 391.6 times more Fructose than Almonds.
While Almonds contain 4.1 times more Fat, 4.2 times more Saturated Fat, 20.3 times more Omega 6 and 1.5 times more Protein than Seedless Raspberries Puree.
Both Seedless Raspberries Puree and Almonds have similar amounts of Energy and Fiber per 300 kcal.
Both Seedless Raspberries Puree as well as Almonds have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Seedless Raspberries PureeVS Raspberries PureeAlmondsVS Raspberries PureeSeedless Raspberries PureeVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Seedless Raspberries PureeVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Seedless Raspberries Puree or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: