Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquidsVS Almonds

Weight per 500 calories

Blackberries, canned, heavy syrup, solids and liquids

544g

Almonds

86.4g

Almonds have 6.3 times more energy per unit of mass than Blackberries, canned, heavy syrup, solids and liquids, which is very high in comparison to other foods. Blackberries, canned, heavy syrup, solids and liquids having average energy density.

Which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Almonds?

Macros Ratio

Protein Fat Carbs

Blackberries, canned, heavy syrup, solids and liquids

94%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquidsvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.78%0.76g

Fat

44.5%43g

0.76 gvs43 g

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

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0.085%0.027g

Saturated Fat

10.3%3.3g

0.027 gvs3.3 g

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

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9.17%0.15g

Omega 3

0.16%0.003g

0.15 gvs0.003 g

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

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1.7%0.29g

Omega 6

62.6%10.6g

0.29 gvs10.6 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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97%126g

Carbohydrate

14.3%18.6g

126 gvs18.6 g

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

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148%107g

Sugars

5.2%3.76g

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

107 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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48.6%18.5g

Fiber

28.4%10.8g

18.5 gvs10.8 g

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

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12.7%7.1g

Protein

32.6%18.3g

7.1 gvs18.3 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

6.64%59.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

59.8 μgvs0 μg

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

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12.2%0.15mg

Vitamin B1

14.8%0.18mg

Thiamine

0.15 mgvs0.18 mg

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

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16.3%0.21mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.21 mgvs0.98 mg

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

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9.75%1.56mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

1.56 mgvs3.12 mg

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

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16.4%0.82mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.82 mgvs0.41 mg

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

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15%0.2mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.2 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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36.7%147μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

147 μgvs38 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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17%15.2mg

Vitamin C

0%0mg

Ascorbic acid

15.2 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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28.3%4.24mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

4.24 mgvs22 mg

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

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60.2%72.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

72.3 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

11.4%114mg

Calcium

23.2%232mg

114 mgvs232 mg

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

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80.3%0.72mg

Copper

99%0.89mg

0.72 mgvs0.89 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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44%3.53mg

Iron

40%3.2mg

3.53 mgvs3.2 mg

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

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22%92mg

Magnesium

55.5%233mg

92 mgvs233 mg

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

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165%3.8mg

Manganese

82%1.9mg

3.8 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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11%76mg

Phosphorus

59.3%415mg

76 mgvs415 mg

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

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16%538mg

Potassium

18.6%633mg

538 mgvs633 mg

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

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2.96%1.63μg

Selenium

6.44%3.54μg

1.63 μgvs3.54 μg

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

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1.1%16.3mg

Sodium

0.058%0.86mg

16.3 mgvs0.86 mg

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

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8.9%0.98mg

Zinc

24.5%2.7mg

0.98 mgvs2.7 mg

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

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11%408g

Water

0.1%3.8g

408 gvs3.8 g

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

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Lets compare vitamin content per 500 calories of Blackberries, canned, heavy syrup, solids and liquids vs Almonds:

Blackberries, canned, heavy syrup, solids and liquids have more Vitamin A, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 4.6 times more Vitamin B2, 2 times more Vitamin B3 and 5.2 times more Vitamin E than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Almonds have similar amounts of Vitamin B1 per 500 kcal.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blackberries, canned, heavy syrup, solids and liquids vs Almonds:

Blackberries, canned, heavy syrup, solids and liquids have 2 times more Manganese and 107.1 times more Water than Almonds.
While Almonds contain 2 times more Calcium, 2.5 times more Magnesium, 5.5 times more Phosphorus, 2.2 times more Selenium and 2.8 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Almonds have similar amounts of Copper, Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blackberries, canned, heavy syrup, solids and liquids have 56.6 times more Omega 3, 6.7 times more Carbohydrate, 28.5 times more Sugars and 1.7 times more Fiber than Almonds.
While Almonds contain 56.7 times more Fat, 120.8 times more Saturated Fat, 36.9 times more Omega 6 and 2.6 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 Energy per 500 kcal.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquidsVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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