Comparing Nutrients in 1 pound Sweetened Dried Blueberries VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Sweetened Dried Blueberries	Roasted Almonds	Recommended Dietary Allowance
Energy	49.6% 1438kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	46.2% 0.74g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.16g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	73.3% 95g	130g per day for Men 19-50 years
Sugars	422% 306g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	130% 49.4g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	47.5% 0.62mg	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	13.6% 54.4μg	62.4% 249μg	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	120% 108mg	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	71% 10.7mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 269μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.6% 86mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	554% 5mg	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	51% 4.1mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	NA	440% 10mg	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	23.3% 163mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.3% 11g	3700g per day for Men 19-50 years

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

• Sweetened Dried Blueberries have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.
• Both Sweetened Dried Blueberries and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Sweetened Dried Blueberries as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

• Sweetened Dried Blueberries have 16.3 times more Omega 3, 3.8 times more Carbohydrate and 13.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.
• Both Sweetened Dried Blueberries as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.