Comparing Nutrients in 300 calories Blackberries VS Almond paste

Weight per 300 calories

• Blackberries: 698g
• Almond paste: 65.5g

Almond paste has 10.7 times more energy per unit of mass than Raw Blackberries, which is very high in comparison to other foods. Blackberries having low energy density.

Discover which food has more nutrients per 300 calories - Blackberries or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Almond paste	8%	52%	40%

Macro Nutrients

	Blackberries	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	24% 31.3g	130g per day for Men 19-50 years
Sugars	47% 34g	32.8% 23.7g	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	23% 16.7g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0.49g	NA	g per day for Men 19-50 years
Fiber	97% 37g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Almond paste	Recommended Dietary Allowance
Vitamin A	8.53% 76.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.93mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	1.8% 0.024mg	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	43.6% 174μg	12% 48μg	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	163% 147mg	0.073% 0.066mg	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	54.4% 8.16mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Almond paste	Recommended Dietary Allowance
Calcium	20.2% 202mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	33% 0.3mg	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	54% 4.33mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	33.2% 140mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	24.4% 0.56mg	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	22% 153mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.47% 6.98mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	16.6% 615g	0.25% 9.22g	3700g per day for Men 19-50 years

Blackberries VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blackberries or Almond paste?

Lets compare vitamin content per 300 calories of Blackberries vs Almond paste:

• 300 calories of Blackberries have more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B3, 26 times more Vitamin B5, 8.9 times more Vitamin B6, 3.6 times more Vitamin B9, 2236.7 times more Vitamin C and more Vitamin K than Almond paste.
• While 300 kcal of Almond paste contain 1.5 times more Vitamin B2 than Raw Blackberries.
• Both Blackberries and Almond paste provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Blackberries as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blackberries vs Almond paste:

• 300 calories of Blackberries have 1.8 times more Calcium, 3.9 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 8 times more Manganese, 5.5 times more Potassium, 3.8 times more Zinc and 66.7 times more Water than Almond paste.
• Both Blackberries and Almond paste contain similar levels of Phosphorus per 300 calories.
• Both Raw Blackberries as well as Almond paste lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blackberries have 5 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars, 11.8 times more Fiber and 1.6 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 5.3 times more Fat and 2.8 times more Omega 6 than Raw Blackberries.
• Both Blackberries and Almond paste offer comparable quantities of Energy per 300 calories.