Comparing Nutrients in 14 ounces Cranberry Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cranberry Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	46% 1330kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.9g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	59.5% 0.95g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	NA	0% 0g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	258% 98g	110% 41.7g	38g per day for Men 19-50 years
Protein	163% 91g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	36% 0.47mg	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	599% 2397μg	26.8% 107μg	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	0% 0mg	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	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	50.4% 504mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	421% 3.8mg	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	248% 20mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	425% 9.76mg	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	211% 1476mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	155% 5287mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cranberry Beans vs Oil Roasted Almonds:

• Raw Cranberry Beans have 8.1 times more Vitamin B1, 3.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 22.4 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.7 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cranberry Beans.
• Both Raw Cranberry Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cranberry Beans vs Oil Roasted Almonds:

• Raw Cranberry Beans have 1.4 times more Iron, 1.9 times more Potassium and 3.1 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Calcium, 1.8 times more Magnesium, 2.7 times more Manganese and 1.3 times more Phosphorus than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Oil Roasted Almonds have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cranberry Beans have more Omega 3, 3.4 times more Carbohydrate and 2.4 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 44.9 times more Fat, 13.3 times more Saturated Fat and 47.1 times more Omega 6 than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Oil Roasted Almonds have similar amounts of Protein per 14 oz.
• Both Raw Cranberry Beans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.