Comparing Nutrients in 14 ounces Almonds VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	79.2% 2298kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	74.7% 97g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	90% 34g	38g per day for Men 19-50 years
Protein	150% 84g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	205% 822μg	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	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	107% 1068mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	102% 0.92mg	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	184% 14.7mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	64% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	6.93% 257g	3700g per day for Men 19-50 years

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

• Almonds have 16.5 times more Vitamin B2, 7 times more Vitamin B3, 2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 4.7 times more Vitamin B9 than Almonds.
• Both Almonds and Boiled Cranberry Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Almonds as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Boiled Cranberry Beans:

• Almonds have 5.4 times more Calcium, 4.5 times more Copper, 1.8 times more Iron, 5.4 times more Magnesium, 5.9 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Potassium, 3.2 times more Selenium and 2.7 times more Zinc than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 14.7 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 4.3 times more Energy, 108.5 times more Fat, 31.9 times more Saturated Fat, 114.1 times more Omega 6, 1.5 times more Fiber and 2.3 times more Protein than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 30.3 times more Omega 3 than Almonds.
• Both Almonds and Boiled Cranberry Beans have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Boiled Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.