Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Oil Roasted Almonds

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 5.7 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 500 calories - Blueberries, wild, canned, heavy syrup, drained or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	NA	11% 3.47g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	124% 90g	5.17% 3.75g	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	58% 42g	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	% 47g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 0.047g	% 3.6g	g per day for Men 19-50 years
Fiber	60.3% 23g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	7.48% 0.097mg	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	9.35% 37.4μg	5.56% 22.2μg	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	1.56% 1.4mg	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	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	87.4% 0.79mg	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	129% 10.3mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	88% 2.03mg	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	9.35% 65.4mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	8.92% 330g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Oil Roasted Almonds:

• Blueberries, wild, canned, heavy syrup, drained have 2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Vitamin B3 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Oil Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Oil Roasted Almonds:

• Blueberries, wild, canned, heavy syrup, drained have 3.4 times more Iron, 5.3 times more Manganese and 143.1 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Calcium, 8 times more Magnesium, 5.9 times more Phosphorus, 2.7 times more Potassium and 4.5 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 500 calories:

• Blueberries, wild, canned, heavy syrup, drained have 9.1 times more Carbohydrate, 24 times more Sugars, more Fructose and 2.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 28.6 times more Fat and 6.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Oil Roasted Almonds have insufficient amounts of Glucose and Sucrose in 500 kcal.