Comparing Nutrients in 1 pound Blueberries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Blueberries	Almonds	Recommended Dietary Allowance
Energy	8.9% 259kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.7g	75% 98g	130g per day for Men 19-50 years
Sugars	62.3% 45g	27.2% 19.7g	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	31% 22.5g	0.69% 0.5g	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	% 22g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 18g	g per day for Men 19-50 years
Fiber	28.6% 11g	149% 56.7g	38g per day for Men 19-50 years
Protein	6% 3.36g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.54% 1.36μg	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	50% 200μg	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	49% 44mg	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	17.2% 2.6mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Almonds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	520% 4.68mg	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	16% 1.27mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.78% 54.4mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Blueberries have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.5 times more Vitamin B1, 27.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6, 190 times more Vitamin B7, 7.3 times more Vitamin B9 and 45 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries vs Almonds:

• Raw Blueberries have 19.1 times more Water than Almonds.
• While Almonds contain 44.8 times more Calcium, 18.1 times more Copper, 13.3 times more Iron, 45 times more Magnesium, 6.5 times more Manganese, 40.1 times more Phosphorus, 9.5 times more Potassium, 41 times more Selenium and 19.5 times more Zinc than Raw Blueberries.

Comparison of macro-nutrients per 1 pound:

• Raw Blueberries have 19.3 times more Omega 3, 2.3 times more Sugars and 45.2 times more Fructose than Almonds.
• While Almonds contain 10.2 times more Energy, 151.3 times more Fat, 135.8 times more Saturated Fat, 140 times more Omega 6, 1.5 times more Carbohydrate, 5.2 times more Fiber and 28.6 times more Protein than Raw Blueberries.
• Both Raw Blueberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.