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

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	20.3% 590kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	26.6% 19.3g	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	12.4% 9g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.01g	g per day for Men 19-50 years
Fiber	26% 9.9g	13% 4.9g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	1% 0.56g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	2.7% 0.035mg	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	12.3% 49μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	158% 23.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	NA	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	27.5% 2.2mg	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	100% 2.3mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	1.35% 46mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	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	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	1.9% 70.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Blueberries, wild, canned, heavy syrup, drained per 100 g

Compare the macro and micronutrient content in 100 g of Blanched Almonds versus 100 g of Blueberries, wild, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Blanched Almonds have 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.
• While 100 g of Blueberries, wild, canned, heavy syrup, drained contain more Vitamin K than Blanched Almonds.
• 100 grams of Blanched Almonds have insufficient amounts of Vitamin K
• 100 grams of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5
• Both Blanched Almonds as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C in 100 grams.

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

• 100 grams of Blanched Almonds have 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 and 24.8 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• While 100 g of Blueberries, wild, canned, heavy syrup, drained contain 1.3 times more Manganese than Blanched Almonds.
• 100 grams of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Almonds have 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.
• While 100 g of Blueberries, wild, canned, heavy syrup, drained contain 1.5 times more Carbohydrate, 4.2 times more Sugars and more Fructose than Blanched Almonds.
• 100 grams of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein