Comparing Nutrients in 1 kilogram Sweetened Dried Blueberries VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sweetened Dried Blueberries	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	109% 3170kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	132% 42g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	136% 177g	130g per day for Men 19-50 years
Sugars	931% 675g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	197% 75g	276% 105g	38g per day for Men 19-50 years
Protein	44.6% 25g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	91% 1.18mg	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	30% 120μg	67.5% 270μg	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	264% 238mg	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	157% 23.5mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	495% 594μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19% 190mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	1061% 9.55mg	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	113% 9mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	1070% 24.6mg	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	51.4% 360mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	4% 148g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Blueberries vs Oil Roasted Almonds:

• Sweetened Dried Blueberries have 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B9 and 11.1 times more Vitamin E than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Oil Roasted Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Sweetened Dried Blueberries as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Blueberries vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 15.3 times more Calcium, 6 times more Copper, 4.1 times more Iron, 15.2 times more Magnesium, 12.9 times more Phosphorus, 3.3 times more Potassium, 6.8 times more Selenium and 6.3 times more Zinc than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Blueberries have more Omega 3, 4.5 times more Carbohydrate and 14.8 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Energy, 22.1 times more Fat, 21 times more Saturated Fat, 11.9 times more Omega 6, 1.4 times more Fiber and 8.5 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.