Comparing Nutrients in 1 kilogram Sweetened Frozen Blueberries VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Sweetened Frozen Blueberries	Roasted Cashews	Recommended Dietary Allowance
Energy	29.3% 850kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	286% 92g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 220g	251% 327g	130g per day for Men 19-50 years
Sugars	272% 197g	69% 50g	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	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	7.14% 4g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	197% 2.56mg	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	17.5% 70μg	173% 690μg	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	11% 10mg	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	34.7% 5.2mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Roasted Cashews	Recommended Dietary Allowance
Calcium	6% 60mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	2467% 22mg	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	48.8% 3.9mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	359% 8.26mg	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	10% 70mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	509% 56mg	11mg per day for Men 19-50 years
Water	21% 774g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Frozen Blueberries versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Frozen Blueberries vs Roasted Cashews:

• 1 kg of Dry Roasted Cashew Nuts contains 10 times more Vitamin B1, 3.8 times more Vitamin B2, 5.5 times more Vitamin B3, 9.8 times more Vitamin B5, 4.3 times more Vitamin B6, 9.9 times more Vitamin B9, 1.8 times more Vitamin E and 2 times more Vitamin K than Sweetened Frozen Blueberries.
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Sweetened Frozen Blueberries as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Frozen Blueberries vs Roasted Cashews:

• 1 kilogram of Sweetened Frozen Blueberries has 45.5 times more Water than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 7.5 times more Calcium, 56.9 times more Copper, 15.4 times more Iron, 130 times more Magnesium, 3.2 times more Manganese, 70 times more Phosphorus, 9.4 times more Potassium, 58.5 times more Selenium and 93.3 times more Zinc than Sweetened Frozen Blueberries.
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Frozen Blueberries has 3.9 times more Sugars than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 6.8 times more Energy, 356.5 times more Fat, 832.5 times more Saturated Fat, 7 times more Omega 3, 225.3 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Fiber and 38.3 times more Protein than Sweetened Frozen Blueberries.
• 1 kilogram of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein