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

Weight per 500 calories

• Almonds: 86.4g
• Blueberries, wild, canned, heavy syrup, drained: 467g

Almonds have 5.4 times more energy per 100g than Blueberries, wild, canned, heavy syrup, drained. It has very high energy density when compared to other foods. Blueberries, wild, canned, heavy syrup, drained having average energy density.

Discover which food has more nutrients per 500 calories - Almonds or Blueberries, wild, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Almonds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	NA	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	102% 132g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	124% 90g	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	0.13% 0.095g	58% 42g	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	% 0.15g	% 47g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.047g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	60.3% 23g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	113% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	9.35% 37.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	23.2% 232mg	8.88% 88.8mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	NA	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	40% 3.2mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	6.68% 28mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	467% 10.7mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	9.35% 65.4mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.31% 4.67mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	8.92% 330g	3700g per day for Men 19-50 years

Almonds VS Blueberries, Wild, Canned, Heavy Syrup, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Blueberries, wild, canned, heavy syrup, drained?

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

• 500 calories of Almonds have 1.4 times more Vitamin B3 than Blueberries, wild, canned, heavy syrup, drained.
• While 500 kcal of Blueberries, wild, canned, heavy syrup, drained contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Almonds have insufficient amounts of Vitamin B6 and Vitamin K
• Both Almonds as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C in 500 calories.

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

• 500 calories of Almonds have 2.6 times more Calcium, 8.3 times more Magnesium, 6.3 times more Phosphorus, 2.9 times more Potassium and 4.8 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• While 500 kcal of Blueberries, wild, canned, heavy syrup, drained contain 3.2 times more Iron and 5.7 times more Manganese than Almonds.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 27.1 times more Fat and 7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 500 kcal of Blueberries, wild, canned, heavy syrup, drained contain 7.1 times more Carbohydrate, 24 times more Sugars, 443.7 times more Fructose and 2.1 times more Fiber than Almonds.
• Both Almonds and Blueberries, wild, canned, heavy syrup, drained offer comparable quantities of Energy per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein