Comparing Nutrients in 1 pound Frozen Wild Blueberries VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Wild Blueberries	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	8.9% 259kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	48.3% 63g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	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	23.2% 17g	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	% 15g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	52.5% 20g	125% 47.6g	38g per day for Men 19-50 years
Protein	0% 0g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	11.3% 0.14mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	41% 0.54mg	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	NA	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	8.57% 7.7mg	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	7.86% 1.18mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	NA	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	33% 2.63mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	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	8.42% 59mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	9.07% 308mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	127% 14mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Wild 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 Frozen Wild Blueberries vs Oil Roasted Almonds:

• 1 lb of Oil Roasted Almonds contains 3.1 times more Vitamin B1, 111.6 times more Vitamin B2, 6 times more Vitamin B3, 5.9 times more Vitamin B6 and 99.9 times more Vitamin E than Frozen Wild Blueberries.
• 1 pound of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin E
• Both Frozen Wild Blueberries as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Frozen Wild Blueberries has 30.6 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 17.1 times more Calcium, 6.3 times more Iron, 39.1 times more Magnesium, 35.8 times more Phosphorus, 10.3 times more Potassium and 4.6 times more Zinc than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Oil Roasted Almonds contain similar levels of Manganese per one pound.
• 1 pound of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Wild Blueberries has more Fructose than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 10.6 times more Energy, 344.8 times more Fat, 140.3 times more Saturated Fat, 1.3 times more Carbohydrate, 2.4 times more Fiber and more Protein than Frozen Wild Blueberries.
• 1 pound of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein