Comparing Nutrients in 1 kilogram Blanched Almonds VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Blanched Almonds	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	203% 5900kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.94% 0.3g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	107% 139g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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	51% 37g	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	% 33.3g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	116% 44g	38g per day for Men 19-50 years
Protein	382% 214g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	15.4% 0.2mg	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	NA	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	19% 17mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	236% 2360mg	17% 170mg	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1248% 28.7mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	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	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	23% 858g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.4 times more Vitamin B1, 101.6 times more Vitamin B2, 5.7 times more Vitamin B3, 5.8 times more Vitamin B6 and 91.3 times more Vitamin E than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Frozen Wild Blueberries:

• Blanched Almonds have 13.9 times more Calcium, 5.7 times more Iron, 38.3 times more Magnesium, 37 times more Phosphorus, 9.7 times more Potassium, 6.3 times more Sodium and 4.4 times more Zinc than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.6 times more Manganese and 19 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 10.4 times more Energy, 328.3 times more Fat, 131.8 times more Saturated Fat, 1.3 times more Carbohydrate, 2.3 times more Fiber and more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Frozen Wild Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.