Comparing Nutrients in 1 kilogram Almond paste VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Almond paste	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	158% 4580kcal	109% 3170kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	124% 2g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	615% 800g	130g per day for Men 19-50 years
Sugars	500% 363g	931% 675g	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	126% 48g	197% 75g	38g per day for Men 19-50 years
Protein	161% 90g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	117% 1.52mg	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	183% 730μg	30% 120μg	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	1.1% 1mg	264% 238mg	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	903% 135mg	157% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	495% 594μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	172% 1720mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	178% 1.6mg	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	200% 16mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	NA	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	369% 2580mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	3.8% 141g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Sweetened Dried Blueberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Sweetened Dried Blueberries:

• 1 kilogram of Almond paste has 3.3 times more Vitamin B2, 1.2 times more Vitamin B3, 6.1 times more Vitamin B9 and 5.8 times more Vitamin E than Sweetened Dried Blueberries.
• While 1 kg of Sweetened Dried Blueberries contains 4.2 times more Vitamin B6, 238 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Sweetened Dried Blueberries provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Sweetened Dried Blueberries:

• 1 kilogram of Almond paste has 9.1 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 7.2 times more Magnesium, 7.2 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium and 3 times more Zinc than Sweetened Dried Blueberries.
• 1 kilogram of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.4 times more Energy, 11.1 times more Fat, 13.1 times more Saturated Fat, 1.2 times more Omega 3, 4.9 times more Omega 6 and 3.6 times more Protein than Sweetened Dried Blueberries.
• While 1 kg of Sweetened Dried Blueberries contains 1.7 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Fiber than Almond paste.