Comparing Nutrients in 100 grams Blueberries, wild, canned, heavy syrup, drained VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Roasted Almonds	Recommended Dietary Allowance
Energy	3.7% 107kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	NA	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	76% 13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	16% 21g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	6.7% 4.86g	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	12.4% 9g	0.014% 0.01g	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	% 10g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.01g	% 4.75g	g per day for Men 19-50 years
Fiber	13% 4.9g	28.7% 11g	38g per day for Men 19-50 years
Protein	1% 0.56g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.75% 0.033mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	10.5% 0.14mg	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	2% 8μg	13.8% 55μg	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	0.33% 0.3mg	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	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.9% 19mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	NA	122% 1.1mg	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	27.5% 2.2mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	97% 2.23mg	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	2% 14mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	1.35% 46mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blueberries, wild, canned, heavy syrup, drained vs Roasted Almonds:

• Blueberries, wild, canned, heavy syrup, drained have more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B1, 3.8 times more Vitamin B2, 7.8 times more Vitamin B3, 7.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 6.9 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Blueberries, wild, canned, heavy syrup, drained vs Roasted Almonds:

• Blueberries, wild, canned, heavy syrup, drained have 29.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.1 times more Calcium, 1.7 times more Iron, 46.5 times more Magnesium, 33.6 times more Phosphorus, 15.5 times more Potassium and 27.6 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Dry Roasted Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Carbohydrate, 4 times more Sugars and 902 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.6 times more Energy, 154.5 times more Fat, 2.2 times more Fiber and 37.4 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 100 g.