Comparing Nutrients in 1 pound Blueberries, wild, canned, heavy syrup, drained VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Almonds	Recommended Dietary Allowance
Energy	16.7% 485kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	75% 98g	130g per day for Men 19-50 years
Sugars	121% 87.5g	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	56.4% 41g	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	% 46g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.045g	% 18g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Almonds	Recommended Dietary Allowance
Calcium	8.6% 86mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	NA	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	125% 9.98mg	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	454% 10.4mg	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	9.07% 63.5mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	6.14% 209mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	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	4.95% 0.54mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.66% 320g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries, wild, canned, heavy syrup, drained vs Almonds:

• Blueberries, wild, canned, heavy syrup, drained have more Vitamin K than Almonds.
• While Almonds contain 6.2 times more Vitamin B1, 3.6 times more Vitamin B2, 7.7 times more Vitamin B3, 11.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.5 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Almonds have insufficient amounts of Vitamin C in 1 lb.

Comparing minerals per 1 pound for Blueberries, wild, canned, heavy syrup, drained vs Almonds:

• Blueberries, wild, canned, heavy syrup, drained have 16 times more Water than Almonds.
• While Almonds contain 14.2 times more Calcium, 1.7 times more Iron, 45 times more Magnesium, 34.4 times more Phosphorus, 15.9 times more Potassium and 26 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Carbohydrate, 4.4 times more Sugars and 82 times more Fructose than Almonds.
• While Almonds contain 5.4 times more Energy, 146.9 times more Fat, 2.6 times more Fiber and 37.8 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.