Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquids VS Roasted Almonds

Weight per 500 calories

• Blackberries, canned, heavy syrup, solids and liquids: 544g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 6.5 times more energy per unit of mass than Blackberries, canned, heavy syrup, solids and liquids, which is very high in comparison to other foods. Blackberries, canned, heavy syrup, solids and liquids having average energy density.

Discover which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	9.17% 0.15g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	148% 107g	5.6% 4.06g	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	NA	0.012% 0.008g	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	NA	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.64% 59.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	8.75% 0.11mg	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	36.7% 147μg	11.5% 46μg	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	17% 15.2mg	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	28.3% 4.24mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.2% 72.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.4% 114mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	102% 0.92mg	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	44% 3.53mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	81% 1.87mg	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	11% 76mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11% 408g	0.054% 2g	3700g per day for Men 19-50 years

Blackberries, Canned, Heavy Syrup, Solids And Liquids VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Roasted Almonds?

Lets compare vitamin content per 500 calories of Blackberries, canned, heavy syrup, solids and liquids vs Roasted Almonds:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have 2.3 times more Vitamin B1, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 4.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 4.7 times more Vitamin E than Blackberries, canned, heavy syrup, solids and liquids.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blackberries, canned, heavy syrup, solids and liquids vs Roasted Almonds:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have 2 times more Manganese and 202.4 times more Water than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2 times more Calcium, 1.3 times more Copper, 2.5 times more Magnesium, 5.2 times more Phosphorus and 2.8 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Roasted Almonds contain similar levels of Iron and Potassium per 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have 7.1 times more Carbohydrate, 26.3 times more Sugars and 2 times more Fiber than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 57.7 times more Fat, 125.9 times more Saturated Fat, 37.6 times more Omega 6 and 2.5 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.