Comparing Nutrients in 14 ounces Cranberries VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cranberries	Blanched Almonds	Recommended Dietary Allowance
Energy	6.3% 183kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	57% 74g	130g per day for Men 19-50 years
Sugars	23.4% 17g	25.3% 18.4g	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	3.67% 2.66g	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	% 13.7g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 17.7g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	103% 39.3g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	35% 0.46mg	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	0.99% 3.97μg	48.6% 194μg	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	61.7% 55.6mg	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	35% 5.24mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	453% 4.08mg	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	11.4% 0.91mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	317% 7.3mg	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	6.24% 43.7mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.37% 347g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cranberries vs Blanched Almonds:

• Raw Cranberries have more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 15.9 times more Vitamin B1, 35.6 times more Vitamin B2, 34.7 times more Vitamin B3, 2 times more Vitamin B6, 49 times more Vitamin B9 and 18 times more Vitamin E than Raw Cranberries.
• Both Raw Cranberries and Blanched Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Cranberries as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cranberries vs Blanched Almonds:

• Raw Cranberries have 19.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 29.5 times more Calcium, 18.3 times more Copper, 14.3 times more Iron, 44.7 times more Magnesium, 6.9 times more Manganese, 43.7 times more Phosphorus, 8.2 times more Potassium, 32 times more Selenium, 9.5 times more Sodium and 33 times more Zinc than Raw Cranberries.

Comparison of macro-nutrients per 14 ounces:

• Raw Cranberries have 5.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 12.8 times more Energy, 404 times more Fat, 494.1 times more Saturated Fat, 374.7 times more Omega 6, 1.6 times more Carbohydrate, 2.8 times more Fiber and 46.5 times more Protein than Raw Cranberries.
• Both Raw Cranberries and Blanched Almonds have similar amounts of Sugars per 14 oz.
• Both Raw Cranberries as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.