Comparing Nutrients in 1 pound Blackberries, canned, heavy syrup, solids and liquidsVS Almonds

Macros Ratio

Protein Fat Carbs

Blackberries, canned, heavy syrup, solids and liquids

94%

Almonds

14%

72%

14%

1 lb ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquidsvs Almonds

14.4%417kcal

Energy

91%2626kcal

417 kcalvs2626 kcal

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

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0.65%0.64g

Fat

233%226g

0.64 gvs226 g

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

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0.071%0.023g

Saturated Fat

54%17.2g

0.023 gvs17.2 g

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

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7.65%0.12g

Omega 3

0.85%0.014g

0.12 gvs0.014 g

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

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1.4%0.24g

Omega 6

329%56g

0.24 gvs56 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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80.6%105g

Carbohydrate

75%98g

105 gvs98 g

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

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123%89.4g

Sugars

27.2%19.7g

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

89.4 gvs19.7 g

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

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Fructose

0.69%0.5g

≤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 gvs0.5 g

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

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Glucose

%0.77g

NA gvs0.77 g

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

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Sucrose

%18g

NA gvs18 g

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

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40.6%15.4g

Fiber

149%56.7g

15.4 gvs56.7 g

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

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10.6%5.94g

Protein

171%96g

5.94 gvs96 g

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

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Vitamins

Blackberries, canned, heavy syrup, solids and liquidsvs Almonds

5.54%50μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

50 μgvs0 μg

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

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10.2%0.12mg

Vitamin B1

77.5%0.93mg

Thiamine

0.12 mgvs0.93 mg

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

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13.6%0.18mg

Vitamin B2

397%5.16mg

Riboflavin

0.18 mgvs5.16 mg

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

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8.14%1.3mg

Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs16.4 mg

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

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13.7%0.68mg

Vitamin B5

42.7%2.14mg

Pantothenic acid

0.68 mgvs2.14 mg

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

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12.6%0.16mg

Vitamin B6

48%0.62mg

Pyridoxine

0.16 mgvs0.62 mg

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

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Vitamin B7

862%259μg

Biotin

NA μgvs259 μg

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

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30.6%122μg

Vitamin B9

50%200μg

Folates and Folic Acid

122 μgvs200 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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14%12.7mg

Vitamin C

0%0mg

Ascorbic acid

12.7 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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23.6%3.54mg

Vitamin E

775%116mg

Tocopherols and Tocotrienols

3.54 mgvs116 mg

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

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50.3%60.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

60.3 μgvs0 μg

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

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Minerals

Blackberries, canned, heavy syrup, solids and liquidsvs Almonds

9.53%95mg

Calcium

122%1220mg

95 mgvs1220 mg

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

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67%0.6mg

Copper

520%4.68mg

0.6 mgvs4.68 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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37%2.95mg

Iron

210%17mg

2.95 mgvs17 mg

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

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18.4%77mg

Magnesium

292%1225mg

77 mgvs1225 mg

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

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137%3.16mg

Manganese

430%9.9mg

3.16 mgvs9.9 mg

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

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Molybdenum

457%205μg

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

NA μgvs205 μg

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

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9.07%63.5mg

Phosphorus

312%2182mg

63.5 mgvs2182 mg

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

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13.2%449mg

Potassium

98%3325mg

449 mgvs3325 mg

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

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2.47%1.36μg

Selenium

34%18.6μg

1.36 μgvs18.6 μg

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

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0.91%13.6mg

Sodium

0.3%4.54mg

13.6 mgvs4.54 mg

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

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7.42%0.82mg

Zinc

129%14mg

0.82 mgvs14 mg

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

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9.2%340g

Water

0.54%20g

340 gvs20 g

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

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Lets compare vitamin content per 1 pound of Blackberries, canned, heavy syrup, solids and liquids vs Almonds:

Blackberries, canned, heavy syrup, solids and liquids have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 7.6 times more Vitamin B1, 29.2 times more Vitamin B2, 12.6 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 32.9 times more Vitamin E than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blackberries, canned, heavy syrup, solids and liquids vs Almonds:

Blackberries, canned, heavy syrup, solids and liquids have 17 times more Water than Almonds.
While Almonds contain 12.8 times more Calcium, 7.8 times more Copper, 5.7 times more Iron, 15.9 times more Magnesium, 3.1 times more Manganese, 34.4 times more Phosphorus, 7.4 times more Potassium, 13.7 times more Selenium and 17.3 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.

Comparison of macro-nutrients per 1 pound:

Blackberries, canned, heavy syrup, solids and liquids have 9 times more Omega 3 and 4.5 times more Sugars than Almonds.
While Almonds contain 6.3 times more Energy, 356.6 times more Fat, 760.4 times more Saturated Fat, 232.5 times more Omega 6, 3.7 times more Fiber and 16.1 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Almonds have similar amounts of Carbohydrate per 1 lb.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Blackberries, canned, heavy syrup, solids and liquidsVS Frozen BlackberriesAlmondsVS Frozen BlackberriesBlackberries, canned, heavy syrup, solids and liquidsVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 1 pound Blackberries, canned, heavy syrup, solids and liquidsVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: