Comparing Nutrients in 1 kilogram Blanched Almonds VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Blanched Almonds	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	203% 5900kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	91% 29g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	258% 335g	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	NA	38g per day for Men 19-50 years
Protein	382% 214g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie, blueberry, prepared from recipe	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	128% 1.53mg	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	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	26% 0.34mg	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	57.5% 230μg	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	7.78% 7mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	236% 2360mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	74.4% 0.67mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	130% 3mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	14% 512g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Pie, blueberry, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Blanched Almonds has 1.2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Pie, blueberry, prepared from recipe.
• Both Blanched Almonds as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Blanched Almonds has 33.7 times more Calcium, 15.3 times more Copper, 2.7 times more Iron, 33.5 times more Magnesium, 6.1 times more Manganese, 16 times more Phosphorus, 13.2 times more Potassium and 14.9 times more Zinc than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 2.3 times more Selenium and 9.7 times more Sodium than Blanched Almonds.
• 1 kilogram of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 2.4 times more Energy, 4.4 times more Fat, 1.4 times more Saturated Fat, 4.3 times more Omega 6 and 7.9 times more Protein than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 47 times more Omega 3 and 1.8 times more Carbohydrate than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3