Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Oil Roasted Almonds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	209% 6070kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	169% 220g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	272% 197g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	58% 22g	38g per day for Men 19-50 years
Protein	379% 212g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	45.4% 0.59mg	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	67.5% 270μg	17.5% 70μg	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	11% 10mg	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	1731% 260mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	291% 2910mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	43.3% 0.39mg	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	460% 36.8mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	114% 2.62mg	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	666% 4660mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sweetened Frozen Blueberries per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 4.6 times more Vitamin B1, 15 times more Vitamin B2, 14.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 3.9 times more Vitamin B9 and 49.9 times more Vitamin E than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Oil Roasted Almonds as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 48.5 times more Calcium, 24.5 times more Copper, 9.4 times more Iron, 137 times more Magnesium, 9.4 times more Manganese, 66.6 times more Phosphorus, 11.7 times more Potassium, 20.5 times more Selenium and 51.2 times more Zinc than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 27.6 times more Water than Oil Roasted Almonds.
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 7.1 times more Energy, 424.4 times more Fat, 382.5 times more Saturated Fat, 397.6 times more Omega 6, 4.8 times more Fiber and 53.1 times more Protein than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 4.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweetened Frozen Blueberries offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sweetened Frozen Blueberries provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Almonds as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 in one kilogram.