Comparing Nutrients in 500 calories Blanched AlmondsVS Raspberries

Weight per 500 calories

Blanched Almonds

84.7g

Raspberries

962g

Blanched Almonds have 11.3 times more energy per 100g than Raspberries. It has very high energy density when compared to other foods. Raw Raspberries having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Raspberries?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Raspberries

10%

82%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Raspberries

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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46%44.5g

Fat

6.44%6.25g

44.5 gvs6.25 g

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

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10.5%3.35g

Saturated Fat

0.57%0.18g

3.35 gvs0.18 g

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

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0.21%0.003g

Omega 3

75.7%1.2g

0.003 gvs1.2 g

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

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61.6%10.5g

Omega 6

14%2.4g

10.5 gvs2.4 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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12%16g

Carbohydrate

88.3%115g

16 gvs115 g

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

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5.4%3.92g

Sugars

58.6%42.5g

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

3.92 gvs42.5 g

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

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0%0g

Fructose

31%22.6g

≤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]

0 gvs22.6 g

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

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%0.025g

Glucose

%18g

0.025 gvs18 g

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

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%3.78g

Sucrose

%1.92g

3.78 gvs1.92 g

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

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22%8.4g

Fiber

164%62.5g

8.4 gvs62.5 g

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

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32.4%18g

Protein

20.6%11.5g

18 gvs11.5 g

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

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Vitamins

Blanched Almondsvs Raspberries

0%0μg

Vitamin A

2.14%19.2μg

RAE, retinol activity equivalents

0 μgvs19.2 μg

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

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13.5%0.16mg

Vitamin B1

25.6%0.31mg

Thiamine

0.16 mgvs0.31 mg

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

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46.3%0.6mg

Vitamin B2

28%0.37mg

Riboflavin

0.6 mgvs0.37 mg

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

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18.5%2.97mg

Vitamin B3

36%5.75mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs5.75 mg

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

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5.32%0.27mg

Vitamin B5

63.3%3.16mg

Pantothenic acid

0.27 mgvs3.16 mg

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

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7.5%0.097mg

Vitamin B6

40.7%0.53mg

Pyridoxine

0.097 mgvs0.53 mg

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

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Vitamin B7

110%33μg

Biotin

NA μgvs33 μg

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

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10.4%41.5μg

Vitamin B9

50.5%202μg

Folates and Folic Acid

41.5 μgvs202 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

280%252mg

Ascorbic acid

0 mgvs252 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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134%20mg

Vitamin E

55.8%8.37mg

Tocopherols and Tocotrienols

20 mgvs8.37 mg

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

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0%0μg

Vitamin K

62.5%75μg

Phytomenadione or phylloquinone

0 μgvs75 μg

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

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Minerals

Blanched Almondsvs Raspberries

20%200mg

Calcium

24%240mg

200 mgvs240 mg

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

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97%0.87mg

Copper

96%0.87mg

0.87 mgvs0.87 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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34.7%2.78mg

Iron

83%6.63mg

2.78 mgvs6.63 mg

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

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54%227mg

Magnesium

50.4%212mg

227 mgvs212 mg

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

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67.6%1.56mg

Manganese

280%6.44mg

1.56 mgvs6.44 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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58.2%408mg

Phosphorus

40%279mg

408 mgvs279 mg

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

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16.4%558mg

Potassium

42.7%1452mg

558 mgvs1452 mg

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

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4.93%2.7μg

Selenium

3.5%1.92μg

2.7 μgvs1.92 μg

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

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1.07%16mg

Sodium

0.64%9.6mg

16 mgvs9.6 mg

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

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23%2.5mg

Zinc

36.7%4.04mg

2.5 mgvs4.04 mg

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

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0.1%3.82g

Water

22.3%825g

3.82 gvs825 g

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

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Lets compare vitamin content per 500 calories of Blanched Almonds vs Raspberries:

Blanched Almonds have 1.6 times more Vitamin B2 and 2.4 times more Vitamin E than Raw Raspberries.
While Raw Raspberries contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B3, 11.9 times more Vitamin B5, 5.4 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Raspberries:

Blanched Almonds have 1.5 times more Phosphorus than Raw Raspberries.
While Raw Raspberries contain 2.4 times more Iron, 4.1 times more Manganese, 2.6 times more Potassium, 1.6 times more Zinc and 215.7 times more Water than Blanched Almonds.
Both Blanched Almonds and Raw Raspberries have similar amounts of Calcium, Copper and Magnesium per 500 kcal.
Both Blanched Almonds as well as Raw Raspberries have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 7.1 times more Fat, 18.3 times more Saturated Fat, 4.4 times more Omega 6 and 1.6 times more Protein than Raw Raspberries.
While Raw Raspberries contain 357.4 times more Omega 3, 7.3 times more Carbohydrate, 10.8 times more Sugars, more Fructose and 7.4 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Raw Raspberries have similar amounts of Energy per 500 kcal.
Both Blanched Almonds as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsRaspberriesVS Roasted AlmondsBlanched AlmondsVS Raspberries, canned, red, heavy syrup pack, solids and liquidsRaspberriesVS Raspberries, canned, red, heavy syrup pack, solids and liquids

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Raspberries

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Almonds or Raspberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: