Comparing Nutrients in 500 calories Blueberries VS Almonds

Weight per 500 calories

• Blueberries: 877g
• Almonds: 86.4g

Almonds have 10.2 times more energy per unit of mass than Raw Blueberries, which is very high in comparison to other foods. Blueberries having low energy density.

Which food has more nutrients per 500 calories - Blueberries or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Blueberries	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	121% 87.4g	5.2% 3.76g	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	60% 43.6g	0.13% 0.095g	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	% 43g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.96g	% 3.4g	g per day for Men 19-50 years
Fiber	55.4% 21g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Almonds	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.77% 2.63μg	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.6μg	9.5% 38μg	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	95% 85mg	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	33.3% 5mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	141% 169μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Almonds	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	99% 0.89mg	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	30.7% 2.46mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.6mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.77mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	20% 739g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blueberries vs Almonds:

• Raw Blueberries have 1.8 times more Vitamin B1, 2.7 times more Vitamin B5, 3.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.7 times more Vitamin B2, 18.7 times more Vitamin B7 and 4.4 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries and Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Blueberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blueberries vs Almonds:

• Raw Blueberries have 1.6 times more Manganese and 194 times more Water than Almonds.
• While Almonds contain 4.4 times more Calcium, 1.8 times more Copper, 1.3 times more Iron, 4.4 times more Magnesium, 3.9 times more Phosphorus, 4 times more Selenium and 1.9 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Almonds have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Blueberries have 196.4 times more Omega 3, 6.8 times more Carbohydrate, 23.3 times more Sugars, 459 times more Fructose and 2 times more Fiber than Almonds.
• While Almonds contain 14.9 times more Fat, 13.4 times more Saturated Fat, 13.8 times more Omega 6 and 2.8 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Blueberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.