Comparing Nutrients in 1 kilogram Pie, blueberry, commercially prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, blueberry, commercially prepared	Almonds	Recommended Dietary Allowance
Energy	80% 2320kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	52.5% 16.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	166% 216g	130g per day for Men 19-50 years
Sugars	136% 99g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	329% 125g	38g per day for Men 19-50 years
Protein	32% 18g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Almonds	Recommended Dietary Allowance
Vitamin A	49% 440μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	0% 0mg	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	69.3% 10.4mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.5% 105μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Almonds	Recommended Dietary Allowance
Calcium	8% 80mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	1146% 10.3mg	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	37.5% 3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 230mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	191% 2870mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	14% 525g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, blueberry, commercially prepared vs Almonds:

• Pie, blueberry, commercially prepared has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 20.5 times more Vitamin B1, 37.9 times more Vitamin B2, 12.1 times more Vitamin B3, 3.5 times more Vitamin B5, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 24.6 times more Vitamin E than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie, blueberry, commercially prepared vs Almonds:

• Pie, blueberry, commercially prepared has 287 times more Sodium and 11.9 times more Water than Almonds.
• While Almonds contain 33.6 times more Calcium, 22.4 times more Copper, 12.4 times more Iron, 54 times more Magnesium, 12.4 times more Manganese, 20.9 times more Phosphorus, 14.7 times more Potassium, 2.9 times more Selenium and 19.5 times more Zinc than Pie, blueberry, commercially prepared.

Comparison of macro-nutrients per 1 kilogram:

• Pie, blueberry, commercially prepared has 79.7 times more Omega 3, 1.6 times more Carbohydrate and 2.3 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Energy, 5 times more Fat, 2.3 times more Saturated Fat, 3.8 times more Omega 6, 12.5 times more Fiber and 11.8 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.