Comparing Nutrients in 1 kilogram Almonds VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Almonds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	200% 5790kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	169% 220g	130g per day for Men 19-50 years
Sugars	60% 43.5g	272% 197g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	58% 22g	38g per day for Men 19-50 years
Protein	378% 212g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	17.5% 70μg	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	11% 10mg	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	1709% 256mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	269% 2690mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	43.3% 0.39mg	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	464% 37mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	114% 2.62mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	21% 774g	3700g per day for Men 19-50 years

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

• Almonds have 10.3 times more Vitamin B1, 21.9 times more Vitamin B2, 14.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.3 times more Vitamin B6, 6.3 times more Vitamin B9 and 49.3 times more Vitamin E than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Sweetened Frozen Blueberries:

• Almonds have 44.8 times more Calcium, 26.4 times more Copper, 9.5 times more Iron, 135 times more Magnesium, 8.3 times more Manganese, 68.7 times more Phosphorus, 12.2 times more Potassium, 20.5 times more Selenium and 52 times more Zinc than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 17.6 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 6.8 times more Energy, 384.1 times more Fat, 345.6 times more Saturated Fat, 362.5 times more Omega 6, 5.7 times more Fiber and 52.9 times more Protein than Sweetened Frozen Blueberries.
• While Sweetened Frozen Blueberries contain 7.7 times more Omega 3 and 4.5 times more Sugars than Almonds.
• Both Almonds and Sweetened Frozen Blueberries have similar amounts of Carbohydrate per 1 kg.
• Both Almonds as well as Sweetened Frozen Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.