Comparing Nutrients in 1 pound Blackberries VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Almond paste	8%	52%	40%

Macro Nutrients

	Blackberries	Almond paste	Recommended Dietary Allowance
Energy	6.73% 195kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	167% 217g	130g per day for Men 19-50 years
Sugars	30.5% 22g	227% 164g	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	15% 11g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Almond paste	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	12.6% 0.16mg	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	28.3% 113μg	82.8% 331μg	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	106% 95mg	0.5% 0.45mg	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	35.4% 5.3mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Almond paste	Recommended Dietary Allowance
Calcium	13% 132mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	229% 2.06mg	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	35% 2.8mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	169% 3.9mg	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	14.3% 100mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 400g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Blackberries versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blackberries vs Almond paste:

• 1 pound of Blackberries has 2.4 times more Vitamin B5, 210 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 4.1 times more Vitamin B1, 15.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B9 and 11.6 times more Vitamin E than Raw Blackberries.
• Both Blackberries and Almond paste provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Blackberries have insufficient amounts of Vitamin B1
• 1 pound of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Blackberries as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blackberries vs Almond paste:

• 1 pound of Blackberries has 6.3 times more Water than Almond paste.
• While 1 lb of Almond paste contains 5.9 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 6.5 times more Magnesium, 1.3 times more Manganese, 11.7 times more Phosphorus, 1.9 times more Potassium, 10.5 times more Selenium and 2.8 times more Zinc than Raw Blackberries.
• 1 pound of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 10.7 times more Energy, 56.6 times more Fat, 187.8 times more Saturated Fat, 2.1 times more Omega 3, 30 times more Omega 6, 5 times more Carbohydrate, 7.4 times more Sugars and 6.5 times more Protein than Raw Blackberries.
• Both Blackberries and Almond paste offer comparable quantities of Fiber per one pound.
• 1 pound of Blackberries provide inadequate amounts of Energy and Omega 6