Comparing Nutrients in 14 ounces Almonds VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Almonds	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	79.2% 2298kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	70.5% 92g	130g per day for Men 19-50 years
Sugars	24% 17.3g	108% 78g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	150% 84g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	26.8% 107μg	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	0% 0mg	12.3% 11mg	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	678% 102mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	107% 1068mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	58.7% 0.53mg	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	184% 14.7mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	8.05% 298g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Blackberries, canned, heavy syrup, solids and liquids:

• Almonds have 7.6 times more Vitamin B1, 29.2 times more Vitamin B2, 12.6 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 32.9 times more Vitamin E than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Blackberries, canned, heavy syrup, solids and liquids:

• Almonds have 12.8 times more Calcium, 7.8 times more Copper, 5.7 times more Iron, 15.9 times more Magnesium, 3.1 times more Manganese, 34.4 times more Phosphorus, 7.4 times more Potassium, 13.7 times more Selenium and 17.3 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 17 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 6.3 times more Energy, 356.6 times more Fat, 760.4 times more Saturated Fat, 232.5 times more Omega 6, 3.7 times more Fiber and 16.1 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 9 times more Omega 3 and 4.5 times more Sugars than Almonds.
• Both Almonds and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.