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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Blanched Almonds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	203% 5900kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	218% 283g	130g per day for Men 19-50 years
Sugars	64% 46.3g	266% 193g	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	124% 90g	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	% 101g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0.1g	g per day for Men 19-50 years
Fiber	261% 99g	129% 49g	38g per day for Men 19-50 years
Protein	382% 214g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	241% 3.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	29.3% 4.7mg	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	27% 0.35mg	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	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	236% 2360mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	NA	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	275% 22mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1000% 23mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	19% 706g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Blueberries, wild, canned, heavy 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, wild, canned, heavy syrup, drained:

• 1 kilogram of Blanched Almonds has 5.8 times more Vitamin B1, 2.3 times more Vitamin B2, 7.5 times more Vitamin B3, 7.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• While 1 kg of Blueberries, wild, canned, heavy syrup, drained contains more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5
• Both Blanched Almonds as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Blanched Almonds has 12.4 times more Calcium, 1.5 times more Iron, 44.7 times more Magnesium, 34.4 times more Phosphorus, 14.3 times more Potassium and 24.8 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• While 1 kg of Blueberries, wild, canned, heavy syrup, drained contains 1.3 times more Manganese than Blanched Almonds.
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 5.5 times more Energy, 154.5 times more Fat, 2 times more Fiber and 38.2 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 1 kg of Blueberries, wild, canned, heavy syrup, drained contains 1.5 times more Carbohydrate, 4.2 times more Sugars and more Fructose than Blanched Almonds.
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein