Comparing Nutrients in 300 calories Blueberries, wild, canned, heavy syrup, drained VS Blanched Almonds

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Blanched Almonds: 50.8g

Blanched Almonds have 5.5 times more energy per unit of mass than Blueberries, wild, canned, heavy syrup, drained, which is very high in comparison to other foods. Blueberries, wild, canned, heavy syrup, drained having average energy density.

Which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	NA	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	74.6% 54g	3.25% 2.35g	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	35% 25.3g	0% 0g	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	% 28.3g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 2.27g	g per day for Men 19-50 years
Fiber	36% 13.7g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	4.5% 0.058mg	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	5.6% 22.4μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.84mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.33% 53.3mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	NA	58% 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	77% 6.17mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	40.6% 0.93mg	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	5.6% 39.3mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5.35% 198g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blueberries, wild, canned, heavy syrup, drained vs Blanched Almonds:

• Blueberries, wild, canned, heavy syrup, drained have 2.4 times more Vitamin B2, 1.7 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Blanched Almonds have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Blueberries, wild, canned, heavy syrup, drained vs Blanched Almonds:

• Blueberries, wild, canned, heavy syrup, drained have 3.7 times more Iron, 6.9 times more Manganese and 86.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Calcium, 8.1 times more Magnesium, 6.2 times more Phosphorus, 2.6 times more Potassium and 4.5 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 300 calories:

• Blueberries, wild, canned, heavy syrup, drained have 8.4 times more Carbohydrate, 23 times more Sugars, more Fructose and 2.7 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 28 times more Fat and 6.9 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 300 kcal.