Comparing Nutrients in 300 calories Sweetened Frozen BlueberriesVS Almonds

Weight per 300 calories

Sweetened Frozen Blueberries

353g

Almonds

51.8g

Almonds have 6.8 times more energy per unit of mass than Sweetened Frozen Blueberries, which is very high in comparison to other foods. Sweetened Frozen Blueberries having average energy density.

Which food has more nutrients per 300 calories - Sweetened Frozen Blueberries or Almonds?

Macros Ratio

Protein Fat Carbs

Sweetened Frozen Blueberries

97%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Sweetened Frozen Blueberriesvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.47%0.46g

Fat

26.7%26g

0.46 gvs26 g

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

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0.12%0.039g

Saturated Fat

6.16%1.97g

0.039 gvs1.97 g

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

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5.07%0.081g

Omega 3

0.097%0.002g

0.081 gvs0.002 g

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

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0.71%0.12g

Omega 6

37.6%6.4g

0.12 gvs6.4 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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59.6%77.5g

Carbohydrate

8.6%11g

77.5 gvs11 g

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

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96%69.6g

Sugars

3.1%2.25g

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

69.6 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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20.4%7.76g

Fiber

17%6.48g

7.76 gvs6.48 g

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

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2.52%1.4g

Protein

19.6%11g

1.4 gvs11 g

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

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Vitamins

Sweetened Frozen Blueberriesvs Almonds

0.78%7.06μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

7.06 μgvs0 μg

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

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5.9%0.071mg

Vitamin B1

8.85%0.11mg

Thiamine

0.071 mgvs0.11 mg

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

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14%0.18mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.18 mgvs0.59 mg

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

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5.6%0.89mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs1.87 mg

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

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8.82%0.44mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.44 mgvs0.24 mg

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

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16%0.21mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.21 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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6.18%24.7μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

24.7 μgvs22.8 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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3.92%3.53mg

Vitamin C

0%0mg

Ascorbic acid

3.53 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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12.2%1.84mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

1.84 mgvs13.3 mg

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

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52%62.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

62.5 μgvs0 μg

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

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Minerals

Sweetened Frozen Blueberriesvs Almonds

2.1%21mg

Calcium

14%139mg

21 mgvs139 mg

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

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15.3%0.14mg

Copper

59.4%0.53mg

0.14 mgvs0.53 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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17.2%1.38mg

Iron

24%1.92mg

1.38 mgvs1.92 mg

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

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1.7%7.06mg

Magnesium

33.3%140mg

7.06 mgvs140 mg

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

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40.2%0.92mg

Manganese

49%1.13mg

0.92 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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3.53%24.7mg

Phosphorus

35.6%249mg

24.7 mgvs249 mg

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

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6.23%212mg

Potassium

11%380mg

212 mgvs380 mg

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

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1.3%0.71μg

Selenium

3.86%2.12μg

0.71 μgvs2.12 μg

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

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0.24%3.53mg

Sodium

0.035%0.52mg

3.53 mgvs0.52 mg

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

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1.93%0.21mg

Zinc

14.7%1.6mg

0.21 mgvs1.6 mg

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

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7.4%273g

Water

0.062%2.3g

273 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Sweetened Frozen Blueberries vs Almonds:

Sweetened Frozen Blueberries have 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 7.2 times more Vitamin E than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Almonds have similar amounts of Vitamin B9 per 300 kcal.
Both Sweetened Frozen Blueberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Frozen Blueberries vs Almonds:

Sweetened Frozen Blueberries have 119.6 times more Water than Almonds.
While Almonds contain 6.6 times more Calcium, 3.9 times more Copper, 1.4 times more Iron, 19.8 times more Magnesium, 10.1 times more Phosphorus, 1.8 times more Potassium, 3 times more Selenium and 7.6 times more Zinc than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sweetened Frozen Blueberries have 52.2 times more Omega 3, 6.9 times more Carbohydrate and 30.9 times more Sugars than Almonds.
While Almonds contain 56.4 times more Fat, 50.7 times more Saturated Fat, 53.2 times more Omega 6 and 7.8 times more Protein than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Almonds have similar amounts of Energy and Fiber per 300 kcal.
Both Sweetened Frozen Blueberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetened Frozen BlueberriesVS Boysenberries, canned, heavy syrupAlmondsVS Boysenberries, canned, heavy syrupSweetened Frozen BlueberriesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Sweetened Frozen BlueberriesVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetened Frozen Blueberries or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: