Comparing Nutrients in 5 ounces Almonds VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Almonds	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.95% 0.16g	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	24.7% 32g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	34% 24.7g	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	16.5% 12g	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	% 12.2g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.58g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Almonds	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	5.34% 0.069mg	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	0.71% 2.83μg	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	0.79% 0.71mg	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	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.5% 28.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	38% 381mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	8.35% 0.075mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	27% 0.62mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	2.25% 76.5mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Blueberries, canned, light syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Blueberries, canned, light syrup, drained:

• 5 ounces of Almonds have 4.5 times more Vitamin B1, 8.6 times more Vitamin B2, 10 times more Vitamin B3, 11.5 times more Vitamin B5, 2.8 times more Vitamin B6, 22 times more Vitamin B9 and 18.6 times more Vitamin E than Blueberries, canned, light syrup, drained.
• While 5 oz of Blueberries, canned, light syrup, drained contain more Vitamin K than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin K
• 5 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Almonds as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almonds vs Blueberries, canned, light syrup, drained:

• 5 ounces of Almonds have 44.8 times more Calcium, 19.5 times more Copper, 8.6 times more Iron, 67.5 times more Magnesium, 5 times more Manganese, 40.1 times more Phosphorus, 13.6 times more Potassium, 41 times more Selenium and 34.7 times more Zinc than Blueberries, canned, light syrup, drained.
• While 5 oz of Blueberries, canned, light syrup, drained contain 17.2 times more Water than Almonds.
• 5 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 6.6 times more Energy, 124.8 times more Fat, 135.8 times more Saturated Fat, 108.1 times more Omega 6, 4.8 times more Fiber and 20.3 times more Protein than Blueberries, canned, light syrup, drained.
• While 5 oz of Blueberries, canned, light syrup, drained contain 25 times more Omega 3, 4 times more Sugars and 76.6 times more Fructose than Almonds.
• Both Almonds and Blueberries, canned, light syrup, drained offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Almonds provide inadequate amounts of Omega 3
• 5 ounces of Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein