Comparing Nutrients in 1 pound Almonds VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Mulberries	12%	7%	81%

Macro Nutrients

	Almonds	Mulberries	Recommended Dietary Allowance
Energy	91% 2626kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	34% 44.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	50.7% 36.7g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	171% 96g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Almonds	Mulberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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% 0mg	183% 165mg	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	775% 116mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Mulberries	Recommended Dietary Allowance
Calcium	122% 1220mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	30.2% 0.27mg	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	210% 17mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10.7% 398g	3700g per day for Men 19-50 years

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

• Almonds have 7.1 times more Vitamin B1, 11.3 times more Vitamin B2, 5.8 times more Vitamin B3, 2.7 times more Vitamin B6, 7.3 times more Vitamin B9 and 29.5 times more Vitamin E than Raw Mulberries.
• While Raw Mulberries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Mulberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Mulberries:

• Almonds have 6.9 times more Calcium, 17.2 times more Copper, 2 times more Iron, 15 times more Magnesium, 12.7 times more Phosphorus, 3.8 times more Potassium, 6.8 times more Selenium and 26 times more Zinc than Raw Mulberries.
• While Raw Mulberries contain 19.9 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 13.5 times more Energy, 128 times more Fat, 140.8 times more Saturated Fat, 59.8 times more Omega 6, 2.2 times more Carbohydrate, 7.4 times more Fiber and 14.7 times more Protein than Raw Mulberries.
• While Raw Mulberries contain 1.9 times more Sugars than Almonds.
• Both Almonds as well as Raw Mulberries have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.