Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Blanched Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	80.7% 2342kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	74.7% 97g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	90% 34g	38g per day for Men 19-50 years
Protein	152% 85g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	24.7% 0.32mg	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	48.6% 194μg	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	628% 94mg	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

	Blanched Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	94% 937mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	64% 1.47mg	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	273% 1909mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	0.48% 18g	6.93% 257g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 10.3 times more Vitamin B2, 6.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 4.2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Boiled Cranberry Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Blanched 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 Blanched Almonds vs Boiled Cranberry Beans:

• Blanched Almonds have 4.7 times more Calcium, 4.4 times more Copper, 1.6 times more Iron, 5.4 times more Magnesium, 5 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium, 19 times more Sodium and 2.6 times more Zinc than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 14.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 4.3 times more Energy, 114.2 times more Fat, 33.2 times more Saturated Fat, 114.5 times more Omega 6 and 2.3 times more Protein than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 22.8 times more Omega 3 and 1.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Boiled Cranberry Beans have similar amounts of Fiber per 14 oz.
• Both Blanched Almonds as well as Boiled Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.