Comparing Nutrients in 500 calories Roasted Almonds VS Frozen Wild Blueberries

Weight per 500 calories

• Roasted Almonds: 83.6g
• Frozen Wild Blueberries: 877g

Roasted Almonds have 10.5 times more energy per 100g than Frozen Wild Blueberries. It has very high energy density when compared to other foods. Frozen Wild Blueberries having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Frozen Wild Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Roasted Almonds	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	93% 121g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	NA	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	0.012% 0.008g	45% 32.5g	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	% 0.008g	% 29.2g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.1g	102% 38.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	4.72% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	13.5% 0.18mg	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	11.5% 46μg	NA	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	0% 0mg	16.6% 15mg	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	133% 20mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	22.4% 224mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	39% 3.1mg	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	1095% 25mg	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	56.3% 394mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	53.4% 5.88mg	11mg per day for Men 19-50 years
Water	0.054% 2g	20.3% 753g	3700g per day for Men 19-50 years

Roasted Almonds VS Frozen Wild Blueberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Frozen Wild Blueberries?

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

• 500 calories of Roasted Almonds have 16.3 times more Vitamin B2 and 8.8 times more Vitamin E than Frozen Wild Blueberries.
• While 500 kcal of Frozen Wild Blueberries contain 4.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin C
• 500 calories of Frozen Wild Blueberries have insufficient amounts of Vitamin B2
• Both Dry Roasted Almonds as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Frozen Wild Blueberries:

• 500 calories of Roasted Almonds have 1.5 times more Calcium, 3.8 times more Magnesium and 3.5 times more Phosphorus than Frozen Wild Blueberries.
• While 500 kcal of Frozen Wild Blueberries contain 1.6 times more Iron, 13.5 times more Manganese, 2.1 times more Zinc and 373.5 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Wild Blueberries contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 31.3 times more Fat, 13 times more Saturated Fat and more Protein than Frozen Wild Blueberries.
• While 500 kcal of Frozen Wild Blueberries contain 6.9 times more Carbohydrate, 3892.2 times more Fructose and 4.2 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Wild Blueberries offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Wild Blueberries provide inadequate amounts of Protein