Comparing Nutrients in 300 calories Blueberries VS Roasted Almonds

Weight per 300 calories

• Blueberries: 526g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 10.5 times more energy per unit of mass than Raw Blueberries, which is very high in comparison to other foods. Blueberries having low energy density.

Discover which food has more nutrients per 300 calories - Blueberries or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Blueberries	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	72.3% 52.4g	3.36% 2.44g	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	36% 26g	0.007% 0.005g	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	% 25.7g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 2.4g	g per day for Men 19-50 years
Fiber	33.2% 12.6g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.25% 0.068mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.26% 1.58μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.9% 31.6μg	6.9% 27.6μg	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	56.7% 51mg	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	20% 3mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.6% 102μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	61.3% 0.55mg	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	18.4% 1.47mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.6mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	48.7% 1.1mg	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	9.02% 63mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	12% 443g	0.033% 1.2g	3700g per day for Men 19-50 years

Blueberries VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blueberries or Roasted Almonds?

Lets compare vitamin content per 300 calories of Blueberries vs Roasted Almonds:

• 300 calories of Blueberries have 5 times more Vitamin B1, 1.2 times more Vitamin B3, 4.1 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.8 times more Vitamin B2 and 4 times more Vitamin E than Raw Blueberries.
• Both Blueberries and Roasted Almonds provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Blueberries as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blueberries vs Roasted Almonds:

• 300 calories of Blueberries have 1.6 times more Manganese and 366.6 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4.3 times more Calcium, 1.8 times more Copper, 1.3 times more Iron, 4.4 times more Magnesium, 3.7 times more Phosphorus and 2 times more Zinc than Raw Blueberries.
• Both Blueberries and Roasted Almonds contain similar levels of Potassium per 300 calories.
• 300 calories of Blueberries lack sufficient amounts of Calcium
• Both Raw Blueberries as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blueberries have 60.8 times more Omega 3, 7.2 times more Carbohydrate, 21.5 times more Sugars, 5214.1 times more Fructose and 2.3 times more Fiber than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 15.2 times more Fat, 13.9 times more Saturated Fat, 14 times more Omega 6 and 2.7 times more Protein than Raw Blueberries.
• Both Blueberries and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Blueberries provide inadequate amounts of Omega 6
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3