Comparing Nutrients in 100 calories Frozen BlackberriesVS Almonds

Weight per 100 calories

Frozen Blackberries

156g

Almonds

17.3g

Almonds have 9 times more energy per unit of mass than Frozen Blackberries, which is very high in comparison to other foods. Frozen Blackberries having low energy density.

Which food has more nutrients per 100 calories - Frozen Blackberries or Almonds?

Macros Ratio

Protein Fat Carbs

Frozen Blackberries

88%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Frozen Blackberriesvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.69%0.67g

Fat

8.9%8.62g

0.67 gvs8.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.073%0.023g

Saturated Fat

2.05%0.66g

0.023 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8%0.13g

Omega 3

0.032%0.001g

0.13 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.25g

Omega 6

12.5%2.13g

0.25 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19%24.5g

Carbohydrate

2.86%3.72g

24.5 gvs3.72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23%16.7g

Sugars

1.04%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16.7 gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.026%0.019g

≤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]

NA gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.029g

NA gvs0.029 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.6%7.8g

Fiber

5.7%2.16g

7.8 gvs2.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.3%1.84g

Protein

6.52%3.65g

1.84 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Blackberriesvs Almonds

1.04%9.38μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.38 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.78%0.045mg

Vitamin B1

2.95%0.035mg

Thiamine

0.045 mgvs0.035 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.53%0.072mg

Vitamin B2

15%0.2mg

Riboflavin

0.072 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.8%1.9mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.7%0.24mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.24 mgvs0.081 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.33%0.095mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.095 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.3%53μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

53 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.4%4.84mg

Vitamin C

0%0mg

Ascorbic acid

4.84 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.83mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

1.83 mgvs4.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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25.8%31μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

31 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Blackberriesvs Almonds

4.53%45.3mg

Calcium

4.65%46.5mg

45.3 mgvs46.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

19.8%0.18mg

0.19 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15.6%1.25mg

Iron

8%0.64mg

1.25 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.2%34.4mg

Magnesium

11%46.6mg

34.4 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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83%1.9mg

Manganese

16.4%0.38mg

1.9 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%47mg

Phosphorus

12%83mg

47 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.43%219mg

Potassium

3.72%127mg

219 mgvs127 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.14%0.63μg

Selenium

1.3%0.71μg

0.63 μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.56mg

Sodium

0.012%0.17mg

1.56 mgvs0.17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.55%0.39mg

Zinc

4.9%0.54mg

0.39 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.47%128g

Water

0.021%0.76g

128 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Blackberries vs Almonds:

Frozen Blackberries have more Vitamin A, 1.3 times more Vitamin B1, 3 times more Vitamin B3, 2.9 times more Vitamin B5, 4 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 2.7 times more Vitamin B2 and 2.4 times more Vitamin E than Frozen Blackberries.
Both Frozen Blackberries as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Blackberries vs Almonds:

Frozen Blackberries have 2 times more Iron, 5.1 times more Manganese, 1.7 times more Potassium and 168.6 times more Water than Almonds.
While Almonds contain 1.4 times more Magnesium, 1.8 times more Phosphorus and 1.4 times more Zinc than Frozen Blackberries.
Both Frozen Blackberries and Almonds have similar amounts of Calcium, Copper and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Blackberries have 247.3 times more Omega 3, 6.6 times more Carbohydrate, 22.2 times more Sugars and 3.6 times more Fiber than Almonds.
While Almonds contain 12.8 times more Fat, 28 times more Saturated Fat, 8.4 times more Omega 6 and 2 times more Protein than Frozen Blackberries.
Both Frozen Blackberries and Almonds have similar amounts of Energy per 100 kcal.
Both Frozen Blackberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen BlackberriesVS BlueberriesAlmondsVS BlueberriesFrozen BlackberriesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Frozen BlackberriesVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Blackberries or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: