Comparing Nutrients in 500 calories Seedless Raspberries PureeVS Roasted Almonds

Weight per 500 calories

Seedless Raspberries Puree

1220g

Roasted Almonds

83.6g

Dry Roasted Almonds have 14.6 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 500 calories - Seedless Raspberries Puree or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Seedless Raspberries Puree

18%

73%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Seedless Raspberries Pureevs Roasted Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Fruits rich in Energy

11%10.6g

Fat

45.3%44g

10.6 gvs44 g

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

Find Fruits rich in Fat

2.44%0.78g

Saturated Fat

10.7%3.42g

0.78 gvs3.42 g

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

Find Fruits rich in Saturated Fat

36%0.57g

Omega 3

0.52%0.008g

0.57 gvs0.008 g

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

Find Fruits rich in Omega 3

3.1%0.52g

Omega 6

63.7%11g

0.52 gvs11 g

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

Find Fruits rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Fruits rich in Cholesterol

75%97g

Carbohydrate

13.5%17.6g

97 gvs17.6 g

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

Find Fruits rich in Carbohydrate

102%73.7g

Sugars

5.6%4.06g

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

73.7 gvs4.06 g

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

Find Fruits rich in Sugars

51.3%37g

Fructose

0.012%0.008g

≤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]

37 gvs0.008 g

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

Find Fruits rich in Fructose

%34.3g

Glucose

%0.008g

34.3 gvs0.008 g

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

Find Fruits rich in Glucose

%2.2g

Sucrose

%3.97g

2.2 gvs3.97 g

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

Find Fruits rich in Sucrose

29%11g

Fiber

24%9.1g

11 gvs9.1 g

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

Find Fruits rich in Fiber

22.2%12.4g

Protein

31.3%17.5g

12.4 gvs17.5 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Seedless Raspberries Pureevs Roasted Almonds

2.7%24.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

24.4 μgvs0 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

91%1.1mg

Vitamin B1

5.37%0.064mg

Thiamine

1.1 mgvs0.064 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

94%1.2mg

Vitamin B2

77%1mg

Riboflavin

1.2 mgvs1 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

37.3%5.98mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

5.98 mgvs3.04 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

75.6%3.8mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

3.8 mgvs0.27 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

56.3%0.73mg

Vitamin B6

8.75%0.11mg

Pyridoxine

0.73 mgvs0.11 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

88.4%354μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

354 μgvs46 μg

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

Find Fruits rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

86.7%78mg

Vitamin C

0%0mg

Ascorbic acid

78 mgvs0 mg

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

Find Fruits rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

125%18.8mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

18.8 mgvs20 mg

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

Find Fruits rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Fruits rich in Vitamin K

Minerals

Seedless Raspberries Pureevs Roasted Almonds

17%171mg

Calcium

22.4%224mg

171 mgvs224 mg

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

Find Fruits rich in Calcium

92%0.83mg

Copper

102%0.92mg

0.83 mgvs0.92 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

165%13mg

Iron

39%3.1mg

13 mgvs3.1 mg

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

Find Fruits rich in Iron

43.6%183mg

Magnesium

55.5%233mg

183 mgvs233 mg

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

Find Fruits rich in Magnesium

182%4.2mg

Manganese

81%1.87mg

4.2 mgvs1.87 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

35%244mg

Phosphorus

56.3%394mg

244 mgvs394 mg

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

Find Fruits rich in Phosphorus

60.6%2061mg

Potassium

17.5%596mg

2061 mgvs596 mg

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

Find Fruits rich in Potassium

Selenium

3.04%1.67μg

NA μgvs1.67 μg

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

Find Fruits rich in Selenium

3.25%48.8mg

Sodium

0.17%2.5mg

48.8 mgvs2.5 mg

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

Find Fruits rich in Sodium

20%2.2mg

Zinc

25%2.77mg

2.2 mgvs2.77 mg

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

Find Fruits rich in Zinc

29.6%1094g

Water

0.054%2g

1094 gvs2 g

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

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Seedless Raspberries Puree vs Roasted Almonds:

Seedless Raspberries Puree have 17 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B3, 14.1 times more Vitamin B5, 6.4 times more Vitamin B6, 7.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
Both Seedless Raspberries Puree and Dry Roasted Almonds have similar amounts of Vitamin E per 500 kcal.
Both Seedless Raspberries Puree as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Roasted Almonds:

Seedless Raspberries Puree have 4.2 times more Iron, 2.2 times more Manganese, 3.5 times more Potassium and 542.9 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.3 times more Calcium, 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Zinc than Seedless Raspberries Puree.
Both Seedless Raspberries Puree and Dry Roasted Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Seedless Raspberries Puree have 68.6 times more Omega 3, 5.5 times more Carbohydrate, 18.1 times more Sugars, 4448.5 times more Fructose and 1.2 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.1 times more Fat, 4.4 times more Saturated Fat, 20.6 times more Omega 6 and 1.4 times more Protein than Seedless Raspberries Puree.
Both Seedless Raspberries Puree and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Seedless Raspberries Puree as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Seedless Raspberries PureeVS Raspberries PureeRoasted AlmondsVS Raspberries PureeSeedless Raspberries PureeVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Seedless Raspberries PureeVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Seedless Raspberries Puree or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: