Comparing Nutrients in 7 ounces Blueberries VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Blueberries	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.9% 113kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	27% 35g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	12.5% 9.03g	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	13.6% 9.86g	0% 0g	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	% 9.7g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 8.7g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	55% 21g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	13.4% 53.6μg	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	21.4% 19.2mg	0% 0mg	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	7.54% 1.13mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	211% 1.9mg	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	6.95% 0.56mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	212% 4.9mg	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	3.4% 24mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries vs Oil Roasted Almonds:

• 7 ounces of Blueberries have more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.5 times more Vitamin B1, 19 times more Vitamin B2, 8.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 45.6 times more Vitamin E than Raw Blueberries.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Blueberries as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries vs Oil Roasted Almonds:

• 7 ounces of Blueberries have 30.1 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 48.5 times more Calcium, 16.8 times more Copper, 13.1 times more Iron, 45.7 times more Magnesium, 7.3 times more Manganese, 38.8 times more Phosphorus, 9.1 times more Potassium, 41 times more Selenium and 19.2 times more Zinc than Raw Blueberries.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have more Omega 3, 2.2 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 10.6 times more Energy, 167.2 times more Fat, 150.3 times more Saturated Fat, 153.6 times more Omega 6, 4.4 times more Fiber and 28.7 times more Protein than Raw Blueberries.
• Both Blueberries and Oil Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3