Comparing Nutrients in 14 ounces Blackberries VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Almond paste	8%	52%	40%

Macro Nutrients

	Blackberries	Almond paste	Recommended Dietary Allowance
Energy	5.9% 171kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	146% 190g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	198% 144g	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	13% 9.53g	NA	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	% 9.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	50% 19g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Almond paste	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	11% 0.14mg	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	25% 99μg	72.4% 290μg	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	93% 83.3mg	0.44% 0.4mg	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	31% 4.64mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Almond paste	Recommended Dietary Allowance
Calcium	11.5% 115mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	200% 1.8mg	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	30.8% 2.46mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	148% 3.4mg	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	12.5% 87.3mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9.46% 350g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Blackberries versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blackberries vs Almond paste:

• 14 ounces of Blackberries have 2.4 times more Vitamin B5, 210 times more Vitamin C and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 4.1 times more Vitamin B1, 15.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B9 and 11.6 times more Vitamin E than Raw Blackberries.
• Both Blackberries and Almond paste provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Blackberries have insufficient amounts of Vitamin B1
• 14 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Blackberries as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blackberries vs Almond paste:

• 14 ounces of Blackberries have 6.3 times more Water than Almond paste.
• While 14 oz of Almond paste contain 5.9 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 6.5 times more Magnesium, 1.3 times more Manganese, 11.7 times more Phosphorus, 1.9 times more Potassium, 10.5 times more Selenium and 2.8 times more Zinc than Raw Blackberries.
• 14 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 10.7 times more Energy, 56.6 times more Fat, 187.8 times more Saturated Fat, 2.1 times more Omega 3, 30 times more Omega 6, 5 times more Carbohydrate, 7.4 times more Sugars and 6.5 times more Protein than Raw Blackberries.
• Both Blackberries and Almond paste offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Blackberries provide inadequate amounts of Energy and Omega 6