Comparing Nutrients in 1 pound Oil Roasted Almonds VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Oil Roasted Almonds	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	95% 2753kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	48% 35g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	172% 96g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	7.33% 0.095mg	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	30.6% 122μg	11.3% 45.4μg	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	57% 51.3mg	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	785% 118mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	132% 1320mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	57.5% 0.52mg	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	209% 16.7mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	NA	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	302% 2114mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	2.47% 1.36μg	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	127% 14mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Blackberry Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Canned Blackberry Juice:

• 1 pound of Oil Roasted Almonds has 7.7 times more Vitamin B1, 43.4 times more Vitamin B2, 8.2 times more Vitamin B3, 5.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 28.9 times more Vitamin E than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Oil Roasted Almonds as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Canned Blackberry Juice:

• 1 pound of Oil Roasted Almonds has 24.3 times more Calcium, 8.4 times more Copper, 7.7 times more Iron, 13 times more Magnesium, 38.8 times more Phosphorus, 5.2 times more Potassium, 13.7 times more Selenium and 7.5 times more Zinc than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 32.5 times more Water than Oil Roasted Almonds.
• 1 pound of Canned Blackberry Juice lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 16 times more Energy, 92 times more Fat, 233.8 times more Saturated Fat, 59 times more Omega 6, 2.3 times more Carbohydrate, 105 times more Fiber and 70.8 times more Protein than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains more Omega 3 and 1.7 times more Sugars than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein