Comparing Nutrients in 14 ounces Almonds VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	79.2% 2298kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0.44% 0.075g	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	123% 160g	130g per day for Men 19-50 years
Sugars	24% 17.3g	174% 126g	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	53.4% 38.7g	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	% 69g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.4g	g per day for Men 19-50 years
Fiber	131% 49.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	150% 84g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	4.27% 0.056mg	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	0.99% 3.97μg	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	4.4% 3.97mg	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	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	107% 1068mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.54μg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	12.6% 0.29mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	6.27% 232g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Canned Cranberry Sauce sweetened:

• Almonds have 13.7 times more Vitamin B1, 54.2 times more Vitamin B2, 36.2 times more Vitamin B3, 9.8 times more Vitamin B6, 44 times more Vitamin B9 and 27.6 times more Vitamin E than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Canned Cranberry Sauce sweetened:

• Almonds have 89.7 times more Calcium, 39.7 times more Copper, 9 times more Iron, 135 times more Magnesium, 29.8 times more Manganese, 120.3 times more Phosphorus, 26.2 times more Potassium, 10.3 times more Selenium and 104 times more Zinc than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 13.3 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 3.6 times more Energy, 332.9 times more Fat, 543.1 times more Saturated Fat, 648.6 times more Omega 6, 11.4 times more Fiber and 23.5 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.9 times more Carbohydrate, 7.3 times more Sugars and 88.6 times more Fructose than Almonds.
• Both Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.