Comparing Nutrients in 500 calories Pie, blueberry, commercially prepared VS Almond paste

Weight per 500 calories

• Pie, blueberry, commercially prepared: 216g
• Almond paste: 109g

Almond paste has 2 times more energy per unit of mass than Pie, blueberry, commercially prepared, which is very high in comparison to other foods. Pie, blueberry, commercially prepared having above average energy density.

Discover which food has more nutrients per 500 calories - Pie, blueberry, commercially prepared or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Almond paste	8%	52%	40%

Macro Nutrients

	Pie, blueberry, commercially prepared	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.6g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	32% 0.52g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.07g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	40% 52g	130g per day for Men 19-50 years
Sugars	29.4% 21.3g	54.6% 39.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.67% 2.16g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	6.93% 3.88g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Almond paste	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.13% 0.08mg	3.02% 0.039mg	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	14.5% 58μg	20% 79.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.9% 0.022μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.47% 5.8mg	0.12% 0.11mg	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	15% 2.24mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Almond paste	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	55% 0.5mg	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	8.1% 0.65mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	2.57% 10.8mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	40.6% 0.93mg	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	7.1% 49.6mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	41.2% 619mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	3.13% 0.34mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	3.06% 113g	0.42% 15.4g	3700g per day for Men 19-50 years

Pie, Blueberry, Commercially Prepared VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, blueberry, commercially prepared or Almond paste?

Lets compare vitamin content per 500 calories of Pie, blueberry, commercially prepared vs Almond paste:

• 500 calories of Pie, blueberry, commercially prepared have more Vitamin A and more Vitamin K than Almond paste.
• While 500 kcal of Almond paste contain 7 times more Vitamin B2, 1.4 times more Vitamin B9 and 6.6 times more Vitamin E than Pie, blueberry, commercially prepared.
• 500 calories of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B2
• 500 calories of Almond paste have insufficient amounts of Vitamin A and Vitamin K
• Both Pie, blueberry, commercially prepared as well as Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pie, blueberry, commercially prepared vs Almond paste:

• 500 calories of Pie, blueberry, commercially prepared have 63 times more Sodium than Almond paste.
• While 500 kcal of Almond paste contain 10.9 times more Calcium, 5 times more Copper, 2.7 times more Iron, 13.2 times more Magnesium, 2.5 times more Manganese, 5.7 times more Phosphorus, 3.2 times more Potassium and 4.7 times more Zinc than Pie, blueberry, commercially prepared.
• 500 calories of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Pie, blueberry, commercially prepared as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, blueberry, commercially prepared have 1.3 times more Saturated Fat, 2.4 times more Omega 3 and 1.4 times more Carbohydrate than Almond paste.
• While 500 kcal of Almond paste contain 1.4 times more Fat, 1.9 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Almond paste offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Pie, blueberry, commercially prepared provide inadequate amounts of Fiber and Protein