Comparing Nutrients in 14 ounces Blanched Almonds VS Cranberry sauce, jellied, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%

Macro Nutrients

	Blanched Almonds	Cranberry sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	80.7% 2342kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	124% 161g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	176% 128g	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	53.6% 39g	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	% 70.6g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.4g	g per day for Men 19-50 years
Fiber	103% 39.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	152% 85g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cranberry sauce, jellied, canned, OCEAN SPRAY	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	63% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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 sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	94% 937mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	15.4% 0.14mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	14.7% 0.34mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.48% 18g	6.24% 231g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cranberry sauce, jellied, canned, OCEAN SPRAY per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• Both Blanched Almonds and Cranberry sauce, jellied, canned, OCEAN SPRAY have similar amounts of vitamins per 14 oz
• Both Blanched Almonds as well as Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• 14 ounces of Blanched Almonds have 78.7 times more Calcium, 29.3 times more Copper, 5.3 times more Iron, 134 times more Magnesium, 21.6 times more Manganese, 120.3 times more Phosphorus, 19.4 times more Potassium and 99 times more Zinc than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 3.7 times more Energy, 1313 times more Fat, 564.7 times more Saturated Fat, 9.9 times more Fiber and 20.4 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• While 14 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY contain 2.2 times more Carbohydrate, 7 times more Sugars and more Fructose than Blanched Almonds.
• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Protein