Comparing Nutrients in 100 grams Roasted Almonds VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Blackberries	11%	9%	80%

Macro Nutrients

	Roasted Almonds	Blackberries	Recommended Dietary Allowance
Energy	20.6% 598kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	6.73% 4.88g	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	0.014% 0.01g	3.3% 2.4g	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	% 0.01g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 0.07g	g per day for Men 19-50 years
Fiber	28.7% 11g	14% 5.3g	38g per day for Men 19-50 years
Protein	37.4% 21g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	5.52% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	2.3% 0.03mg	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	13.8% 55μg	6.25% 25μg	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	23.3% 21mg	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	159% 24mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Blackberries	Recommended Dietary Allowance
Calcium	27% 268mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	18.3% 0.17mg	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	46.6% 3.73mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	28% 0.65mg	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	67.3% 471mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	4.76% 162mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Blackberries:

• Dry Roasted Almonds have 3.9 times more Vitamin B1, 46 times more Vitamin B2, 5.6 times more Vitamin B3, 4.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 20.4 times more Vitamin E than Raw Blackberries.
• While Raw Blackberries contain more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Blackberries have similar amounts of Vitamin B5 per 100 g.
• Both Dry Roasted Almonds as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Blackberries:

• Dry Roasted Almonds have 9.2 times more Calcium, 6.7 times more Copper, 6 times more Iron, 14 times more Magnesium, 3.5 times more Manganese, 21.4 times more Phosphorus, 4.4 times more Potassium, 5 times more Selenium and 6.2 times more Zinc than Raw Blackberries.
• While Raw Blackberries contain 36.6 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 13.9 times more Energy, 107.2 times more Fat, 292.3 times more Saturated Fat, 69.6 times more Omega 6, 2.2 times more Carbohydrate, 2.1 times more Fiber and 15.1 times more Protein than Raw Blackberries.
• While Raw Blackberries contain 9.4 times more Omega 3 and 240 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Blackberries have similar amounts of Sugars per 100 g.
• Both Dry Roasted Almonds as well as Raw Blackberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.