Comparing Nutrients in 1 pound Almond paste VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Blueberries	5%	5%	90%

Macro Nutrients

	Almond paste	Blueberries	Recommended Dietary Allowance
Energy	71.6% 2077kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	227% 164g	62.3% 45g	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	31% 22.5g	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	NA	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	73% 41g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	6.8% 27.2μg	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	0.5% 0.45mg	49% 44mg	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	409% 61.4mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Blueberries	Recommended Dietary Allowance
Calcium	78% 780mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	28.7% 0.26mg	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	91% 7.26mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	66.3% 1.52mg	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	167% 1170mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	1.73% 64g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Blueberries per 1 lb

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

Lets compare vitamin content per 1 pound of Almond paste vs Blueberries:

• 1 pound of Almond paste has 2.2 times more Vitamin B1, 10.1 times more Vitamin B2, 3.4 times more Vitamin B3, 12.2 times more Vitamin B9 and 23.8 times more Vitamin E than Blueberries.
• While 1 lb of Raw Blueberries contains 1.4 times more Vitamin B6, 97 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Blueberries provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• Both Almond paste as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Blueberries:

• 1 pound of Almond paste has 28.7 times more Calcium, 8 times more Copper, 5.7 times more Iron, 21.7 times more Magnesium, 2.5 times more Manganese, 21.5 times more Phosphorus, 4.1 times more Potassium, 42 times more Selenium and 9.3 times more Zinc than Blueberries.
• While 1 lb of Raw Blueberries contains 6 times more Water than Almond paste.
• 1 pound of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 8 times more Energy, 84.1 times more Fat, 93.9 times more Saturated Fat, 3.4 times more Omega 3, 63.4 times more Omega 6, 3.3 times more Carbohydrate, 3.6 times more Sugars, 2 times more Fiber and 12.2 times more Protein than Blueberries.
• 1 pound of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein