Comparing Nutrients in 100 grams Blanched Almonds VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Blueberries	5%	5%	90%

Macro Nutrients

	Blanched Almonds	Blueberries	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	11% 14.5g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	13.7% 9.96g	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	0% 0g	6.86% 4.97g	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	% 0.03g	% 4.88g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.11g	g per day for Men 19-50 years
Fiber	26% 9.9g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	1.32% 0.74g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1% 0.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.3% 49μg	1.5% 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	0% 0mg	10.8% 9.7mg	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	158% 23.8mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Blueberries	Recommended Dietary Allowance
Calcium	23.6% 236mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	6.33% 0.057mg	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	41% 3.28mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	14.6% 0.34mg	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	68.7% 481mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.28% 84.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Blueberries:

• Blanched Almonds have 5.2 times more Vitamin B1, 17.3 times more Vitamin B2, 8.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, 8.2 times more Vitamin B9 and 41.7 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Blueberries:

• Blanched Almonds have 39.3 times more Calcium, 18 times more Copper, 11.7 times more Iron, 44.7 times more Magnesium, 5.5 times more Manganese, 40.1 times more Phosphorus, 8.6 times more Potassium, 32 times more Selenium, 19 times more Sodium and 18.6 times more Zinc than Raw Blueberries.
• While Raw Blueberries contain 18.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 10.4 times more Energy, 159.2 times more Fat, 141.2 times more Saturated Fat, 140.5 times more Omega 6, 1.3 times more Carbohydrate, 4.1 times more Fiber and 28.9 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 14.5 times more Omega 3, 2.2 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.