Comparing Nutrients in 7 ounces Pie, blueberry, commercially prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, blueberry, commercially prepared	Almonds	Recommended Dietary Allowance
Energy	16% 460kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	27% 19.6g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	5.22% 2g	65.3% 25g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Almonds	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	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	13.8% 2.06mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	227% 2.05mg	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	7.44% 0.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie, blueberry, commercially prepared vs Almonds:

• Pie, blueberry, commercially prepared has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 20.5 times more Vitamin B1, 37.9 times more Vitamin B2, 12.1 times more Vitamin B3, 3.5 times more Vitamin B5, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 24.6 times more Vitamin E than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pie, blueberry, commercially prepared vs Almonds:

• Pie, blueberry, commercially prepared has 287 times more Sodium and 11.9 times more Water than Almonds.
• While Almonds contain 33.6 times more Calcium, 22.4 times more Copper, 12.4 times more Iron, 54 times more Magnesium, 12.4 times more Manganese, 20.9 times more Phosphorus, 14.7 times more Potassium, 2.9 times more Selenium and 19.5 times more Zinc than Pie, blueberry, commercially prepared.

Comparison of macro-nutrients per 7 ounces:

• Pie, blueberry, commercially prepared has 79.7 times more Omega 3, 1.6 times more Carbohydrate and 2.3 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Energy, 5 times more Fat, 2.3 times more Saturated Fat, 3.8 times more Omega 6, 12.5 times more Fiber and 11.8 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.