Comparing Nutrients in 5 ounces Blackberries VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Almond paste	8%	52%	40%

Macro Nutrients

	Blackberries	Almond paste	Recommended Dietary Allowance
Energy	2.1% 61kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	52% 67.8g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	71% 51.4g	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	4.7% 3.4g	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	% 3.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Almond paste	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	3.93% 0.051mg	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	8.86% 35.4μg	26% 103μg	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	33% 29.8mg	0.16% 0.14mg	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	11% 1.66mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Almond paste	Recommended Dietary Allowance
Calcium	4.1% 41mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	71.5% 0.64mg	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	11% 0.88mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	52.8% 1.2mg	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	4.45% 31mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.38% 125g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Blackberries versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blackberries vs Almond paste:

• 5 ounces of Blackberries have 2.4 times more Vitamin B5, 210 times more Vitamin C and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 4.1 times more Vitamin B1, 15.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B9 and 11.6 times more Vitamin E than Raw Blackberries.
• Both Blackberries and Almond paste provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• 5 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Blackberries as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blackberries vs Almond paste:

• 5 ounces of Blackberries have 6.3 times more Water than Almond paste.
• While 5 oz of Almond paste contain 5.9 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 6.5 times more Magnesium, 1.3 times more Manganese, 11.7 times more Phosphorus, 1.9 times more Potassium, 10.5 times more Selenium and 2.8 times more Zinc than Raw Blackberries.
• 5 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 10.7 times more Energy, 56.6 times more Fat, 187.8 times more Saturated Fat, 2.1 times more Omega 3, 30 times more Omega 6, 5 times more Carbohydrate, 7.4 times more Sugars and 6.5 times more Protein than Raw Blackberries.
• Both Blackberries and Almond paste offer comparable quantities of Fiber per five ounces.
• 5 ounces of Blackberries provide inadequate amounts of Energy and Omega 6