Comparing Nutrients in 14 ounces Blueberries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Blueberries	Almonds	Recommended Dietary Allowance
Energy	7.8% 226kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	47% 15g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	24% 17.3g	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	27.2% 19.7g	0.6% 0.44g	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	% 19.4g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 15.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	131% 49.6g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.97% 1.2μg	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	43.7% 175μg	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	42.8% 38.5mg	0% 0mg	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	15% 2.26mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	455% 4.1mg	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	14% 1.1mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.03% 334g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blueberries vs Almonds:

• Raw Blueberries have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.5 times more Vitamin B1, 27.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6, 190 times more Vitamin B7, 7.3 times more Vitamin B9 and 45 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blueberries vs Almonds:

• Raw Blueberries have 19.1 times more Water than Almonds.
• While Almonds contain 44.8 times more Calcium, 18.1 times more Copper, 13.3 times more Iron, 45 times more Magnesium, 6.5 times more Manganese, 40.1 times more Phosphorus, 9.5 times more Potassium, 41 times more Selenium and 19.5 times more Zinc than Raw Blueberries.

Comparison of macro-nutrients per 14 ounces:

• Raw Blueberries have 19.3 times more Omega 3, 2.3 times more Sugars and 45.2 times more Fructose than Almonds.
• While Almonds contain 10.2 times more Energy, 151.3 times more Fat, 135.8 times more Saturated Fat, 140 times more Omega 6, 1.5 times more Carbohydrate, 5.2 times more Fiber and 28.6 times more Protein than Raw Blueberries.
• Both Raw Blueberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.