Comparing Nutrients in 14 ounces Blanched Almonds VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Blanched Almonds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	80.7% 2342kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	67% 87g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	108% 78.3g	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	0% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	23% 8.73g	38g per day for Men 19-50 years
Protein	152% 85g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	6.28% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	18% 0.23mg	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	48.6% 194μg	6.95% 27.8μg	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	4.4% 3.97mg	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	628% 94mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.5% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	94% 937mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	17% 0.15mg	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	163% 13mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	45.2% 1.04mg	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	273% 1909mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.3% 307g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 9.6 times more Vitamin B1, 13.7 times more Vitamin B2, 13.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 7 times more Vitamin B9 and 45.7 times more Vitamin E than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Sweetened Frozen Blueberries:

• Blanched Almonds have 39.3 times more Calcium, 26.3 times more Copper, 8.4 times more Iron, 134 times more Magnesium, 7 times more Manganese, 68.7 times more Phosphorus, 11 times more Potassium, 16 times more Selenium, 19 times more Sodium and 49.5 times more Zinc than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 17.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 6.9 times more Energy, 404 times more Fat, 359.4 times more Saturated Fat, 363.7 times more Omega 6, 4.5 times more Fiber and 53.5 times more Protein than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 5.8 times more Omega 3 and 4.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Sweetened Frozen Blueberries have similar amounts of Carbohydrate per 14 oz.
• Both Blanched Almonds as well as Sweetened Frozen Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.