Comparing Nutrients in 14 ounces Sweetened Dried Blueberries VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Sweetened Dried Blueberries	Almond paste	Recommended Dietary Allowance
Energy	43.4% 1258kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	146% 190g	130g per day for Men 19-50 years
Sugars	370% 268g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	50% 19g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Almond paste	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	12% 47.6μg	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	105% 94mg	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	62% 9.33mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	196% 236μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Almond paste	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	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	44.7% 3.57mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	NA	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	20.4% 143mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	25% 849mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	1.6% 58.7g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Dried Blueberries 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 Sweetened Dried Blueberries vs Almond paste:

• 14 ounces of Sweetened Dried Blueberries have 4.2 times more Vitamin B6, 238 times more Vitamin C and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 3.3 times more Vitamin B2, 6.1 times more Vitamin B9 and 5.8 times more Vitamin E than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Almond paste provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Sweetened Dried Blueberries 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 Sweetened Dried Blueberries vs Almond paste:

• 14 oz of Almond paste contain 9.1 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 7.2 times more Magnesium, 7.2 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium and 3 times more Zinc than Sweetened Dried Blueberries.
• 14 ounces of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Dried Blueberries have 1.7 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Fiber than Almond paste.
• While 14 oz of Almond paste contain 1.4 times more Energy, 11.1 times more Fat, 13.1 times more Saturated Fat, 4.9 times more Omega 6 and 3.6 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Almond paste offer comparable quantities of Omega 3 per 14 ounces.