Comparing Nutrients in 14 ounces Blanched Almonds VS Cranberry Beans

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Cranberry Beans	Recommended Dietary Allowance
Energy	80.7% 2342kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	5.03% 4.9g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	59.5% 0.95g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	183% 238g	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	258% 98g	38g per day for Men 19-50 years
Protein	152% 85g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	94% 1.23mg	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	599% 2397μg	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	Cranberry Beans	Recommended Dietary Allowance
Calcium	94% 937mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	350% 3.15mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	159% 3.65mg	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	211% 1476mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	155% 5287mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.33% 49g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3.9 times more Vitamin B1, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 12.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Blanched Almonds have 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Sodium than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.5 times more Iron, 2 times more Potassium and 4 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Cranberry Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.8 times more Energy, 42.7 times more Fat, 12.5 times more Saturated Fat and 43.1 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 60 times more Omega 3, 3.2 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Cranberry Beans have similar amounts of Protein per 14 oz.
• Both Blanched Almonds as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.