Comparing Nutrients in 5 ounces Almonds VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Blackberries	11%	9%	80%

Macro Nutrients

	Almonds	Blackberries	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	9.54% 6.9g	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	0.22% 0.16g	4.7% 3.4g	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	% 0.24g	% 3.27g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.099g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	53.5% 30g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Almonds	Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	8.86% 35.4μg	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	33% 29.8mg	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	242% 36.3mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Blackberries	Recommended Dietary Allowance
Calcium	38% 381mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	26% 0.23mg	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	65.7% 5.26mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	40% 0.92mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.38% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Blackberries:

• Almonds have 10.3 times more Vitamin B1, 43.8 times more Vitamin B2, 5.6 times more Vitamin B3, 1.7 times more Vitamin B5, 4.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 21.9 times more Vitamin E than Raw Blackberries.
• While Raw Blackberries contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Blackberries:

• Almonds have 9.3 times more Calcium, 6.2 times more Copper, 6 times more Iron, 13.5 times more Magnesium, 3.4 times more Manganese, 21.9 times more Phosphorus, 4.5 times more Potassium, 10.3 times more Selenium and 5.9 times more Zinc than Raw Blackberries.
• While Raw Blackberries contain 20 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 13.5 times more Energy, 101.9 times more Fat, 271.6 times more Saturated Fat, 66.3 times more Omega 6, 2.2 times more Carbohydrate, 2.4 times more Fiber and 15.2 times more Protein than Raw Blackberries.
• While Raw Blackberries contain 31.3 times more Omega 3 and 21.8 times more Fructose than Almonds.
• Both Almonds and Raw Blackberries have similar amounts of Sugars per 5 oz.
• Both Almonds as well as Raw Blackberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.