Comparing Nutrients in 7 ounces Almond paste VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Blueberries	5%	5%	90%

Macro Nutrients

	Almond paste	Blueberries	Recommended Dietary Allowance
Energy	31.3% 909kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	22% 28.8g	130g per day for Men 19-50 years
Sugars	99% 72g	27.3% 19.8g	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	NA	13.6% 9.86g	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	NA	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	25% 9.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	32% 18g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2% 0.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.2% 145μg	2.98% 12μg	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	0.22% 0.2mg	21.4% 19.2mg	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	179% 27mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Blueberries	Recommended Dietary Allowance
Calcium	34% 341mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	12.6% 0.11mg	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	39.7% 3.18mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	29% 0.67mg	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	73% 512mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.76% 28g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Blueberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Almond paste vs Blueberries:

• 7 ounces of Almond paste have 2.2 times more Vitamin B1, 10.1 times more Vitamin B2, 3.4 times more Vitamin B3, 12.2 times more Vitamin B9 and 23.8 times more Vitamin E than Blueberries.
• While 7 oz of Raw Blueberries contain 1.4 times more Vitamin B6, 97 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Blueberries provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Almond paste as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Blueberries:

• 7 ounces of Almond paste have 28.7 times more Calcium, 8 times more Copper, 5.7 times more Iron, 21.7 times more Magnesium, 2.5 times more Manganese, 21.5 times more Phosphorus, 4.1 times more Potassium, 42 times more Selenium and 9.3 times more Zinc than Blueberries.
• While 7 oz of Raw Blueberries contain 6 times more Water than Almond paste.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 8 times more Energy, 84.1 times more Fat, 93.9 times more Saturated Fat, 3.4 times more Omega 3, 63.4 times more Omega 6, 3.3 times more Carbohydrate, 3.6 times more Sugars, 2 times more Fiber and 12.2 times more Protein than Blueberries.
• 7 ounces of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein