Comparing Nutrients in 1 pound Blueberries VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Blueberries	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	8.9% 259kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	62.3% 45g	28.5% 20.6g	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% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 20g	g per day for Men 19-50 years
Fiber	28.6% 11g	125% 47.6g	38g per day for Men 19-50 years
Protein	6% 3.36g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.54% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	485% 11mg	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	7.78% 54.4mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Oil Roasted Almonds per 1 lb

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

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

• 1 pound of Blueberries has more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.5 times more Vitamin B1, 19 times more Vitamin B2, 8.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 45.6 times more Vitamin E than Raw Blueberries.
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Blueberries as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blueberries vs Oil Roasted Almonds:

• 1 pound of Blueberries has 30.1 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 48.5 times more Calcium, 16.8 times more Copper, 13.1 times more Iron, 45.7 times more Magnesium, 7.3 times more Manganese, 38.8 times more Phosphorus, 9.1 times more Potassium, 41 times more Selenium and 19.2 times more Zinc than Raw Blueberries.
• 1 pound of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries has more Omega 3, 2.2 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 10.6 times more Energy, 167.2 times more Fat, 150.3 times more Saturated Fat, 153.6 times more Omega 6, 4.4 times more Fiber and 28.7 times more Protein than Raw Blueberries.
• Both Blueberries and Oil Roasted Almonds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3