Comparing Nutrients in 1 kilogram Roasted Almonds VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Roasted Almonds	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	206% 5980kcal	109% 3170kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	615% 800g	130g per day for Men 19-50 years
Sugars	67% 48.6g	931% 675g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	197% 75g	38g per day for Men 19-50 years
Protein	374% 210g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	117% 1.52mg	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	138% 550μg	30% 120μg	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	264% 238mg	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	1593% 239mg	157% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	495% 594μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	268% 2680mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	178% 1.6mg	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	466% 37.3mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	NA	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	673% 4710mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Sweetened Dried Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 9.4 times more Vitamin B2, 3.2 times more Vitamin B3, 4.6 times more Vitamin B9 and 10.2 times more Vitamin E than Sweetened Dried Blueberries.
• While 1 kg of Sweetened Dried Blueberries contains more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Sweetened Dried Blueberries provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Sweetened Dried Blueberries:

• 1 kilogram of Roasted Almonds has 14.1 times more Calcium, 6.9 times more Copper, 4.1 times more Iron, 15.5 times more Magnesium, 13.1 times more Phosphorus, 3.3 times more Potassium, 3.3 times more Selenium and 6.8 times more Zinc than Sweetened Dried Blueberries.
• 1 kilogram of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.9 times more Energy, 21 times more Fat, 20.5 times more Saturated Fat, 11.4 times more Omega 6, 1.5 times more Fiber and 8.4 times more Protein than Sweetened Dried Blueberries.
• While 1 kg of Sweetened Dried Blueberries contains 16.3 times more Omega 3, 3.8 times more Carbohydrate and 13.9 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3