Comparing Nutrients in 1 kilogram Blanched Almonds VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Blanched Almonds	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	203% 5900kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	174% 227g	130g per day for Men 19-50 years
Sugars	64% 46.3g	241% 175g	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	116% 84.3g	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	% 0.3g	% 86.2g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 4.1g	g per day for Men 19-50 years
Fiber	261% 99g	68.4% 26g	38g per day for Men 19-50 years
Protein	382% 214g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	37.7% 0.49mg	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	123% 490μg	5% 20μg	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	5.56% 5mg	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	1583% 238mg	92% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	236% 2360mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	59% 0.53mg	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	410% 32.8mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	191% 4.4mg	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	687% 4810mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.2% 45g	20.5% 757g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Blueberries, canned, light syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Blueberries, canned, light syrup, drained:

• 1 kilogram of Blanched Almonds has 4.2 times more Vitamin B1, 5.4 times more Vitamin B2, 9.6 times more Vitamin B3, 7.7 times more Vitamin B5, 2.3 times more Vitamin B6, 24.5 times more Vitamin B9 and 17.2 times more Vitamin E than Blueberries, canned, light syrup, drained.
• While 1 kg of Blueberries, canned, light syrup, drained contains more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Blanched Almonds as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Blueberries, canned, light syrup, drained:

• 1 kilogram of Blanched Almonds has 39.3 times more Calcium, 19.4 times more Copper, 7.6 times more Iron, 67 times more Magnesium, 4.2 times more Manganese, 40.1 times more Phosphorus, 12.2 times more Potassium, 32 times more Selenium and 33 times more Zinc than Blueberries, canned, light syrup, drained.
• While 1 kg of Blueberries, canned, light syrup, drained contains 16.8 times more Water than Blanched Almonds.
• 1 kilogram of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 6.7 times more Energy, 131.3 times more Fat, 141.2 times more Saturated Fat, 108.5 times more Omega 6, 3.8 times more Fiber and 20.6 times more Protein than Blueberries, canned, light syrup, drained.
• While 1 kg of Blueberries, canned, light syrup, drained contains 18.8 times more Omega 3, 3.8 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Blueberries, canned, light syrup, drained offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein