Comparing Nutrients in 7 ounces Blueberries, wild, canned, heavy syrup, drained VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Energy	7.32% 212kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	28.5% 37g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	12.7% 9.2g	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	24.7% 18g	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	% 20g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 8.85g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	2% 1.1g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	17.6% 0.23mg	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	3.97% 16μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	NA	226% 2.04mg	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	54.6% 4.37mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	158% 3.64mg	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	3.97% 27.8mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blueberries, wild, canned, heavy syrup, drained vs Blanched Almonds:

• Blueberries, wild, canned, heavy syrup, drained have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.8 times more Vitamin B1, 2.3 times more Vitamin B2, 7.5 times more Vitamin B3, 7.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Blanched Almonds have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Blueberries, wild, canned, heavy syrup, drained vs Blanched Almonds:

• Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Manganese and 15.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 12.4 times more Calcium, 1.5 times more Iron, 44.7 times more Magnesium, 34.4 times more Phosphorus, 14.3 times more Potassium, 19 times more Sodium and 24.8 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 7 ounces:

• Blueberries, wild, canned, heavy syrup, drained have 1.5 times more Carbohydrate, 4.2 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Energy, 154.5 times more Fat, 2 times more Fiber and 38.2 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 7 oz.