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Comparing Nutrients in 14 ounces Oil Roasted AlmondsVS Cranberry Beans

Macros Ratio

Protein Fat Carbs

Oil Roasted Almonds
13%
76%
11%
Cranberry Beans
27%
3%
70%
14 oz ▼

Macro Nutrients

83%2409kcal
Energy
46%1330kcal
2409 kcalvs1330 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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226%219g
Fat
5.03%4.9g
219 gvs4.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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52%16.7g
Saturated Fat
3.9%1.25g
16.7 gvs1.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
59.5%0.95g
0 gvs0.95 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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316%53.7g
Omega 6
6.7%1.14g
53.7 gvs1.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54%70g
Carbohydrate
183%238g
70 gvs238 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25%18g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
18 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g
Glucose
NA
0.16 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17.4g
Sucrose
NA
17.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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110%41.7g
Fiber
258%98g
41.7 gvs98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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150%84.3g
Protein
163%91g
84.3 gvs91 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.4%0.37mg
Vitamin B1
247%2.96mg
Thiamine
0.37 mgvs2.96 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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238%3.1mg
Vitamin B2
65%0.85mg
Riboflavin
3.1 mgvs0.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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91%14.5mg
Vitamin B3
36%5.77mg
Niacin, nicotinic acid, niacinamide
14.5 mgvs5.77 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.91mg
Vitamin B5
59.4%2.97mg
Pantothenic acid
0.91 mgvs2.97 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36%0.47mg
Vitamin B6
94%1.23mg
Pyridoxine
0.47 mgvs1.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.8%107μg
Vitamin B9
599%2397μg
Folates and Folic Acid
107 μgvs2397 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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687%103mg
Vitamin E
NA
Tocopherols and Tocotrienols
103 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

115%1155mg
Calcium
50.4%504mg
1155 mgvs504 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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421%3.8mg
Copper
350%3.15mg
3.8 mgvs3.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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183%14.6mg
Iron
248%20mg
14.6 mgvs20 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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259%1087mg
Magnesium
147%619mg
1087 mgvs619 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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425%9.76mg
Manganese
159%3.65mg
9.76 mgvs3.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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264%1850mg
Phosphorus
211%1476mg
1850 mgvs1476 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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81.6%2774mg
Potassium
155%5287mg
2774 mgvs5287 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.6%16.3μg
Selenium
92%50.4μg
16.3 μgvs50.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
1.6%24mg
3.97 mgvs24 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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111%12mg
Zinc
131%14.4mg
12 mgvs14.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g
Water
1.33%49g
11 gvs49 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Cranberry Beans:
Comparing minerals per 14 ounces for Oil Roasted Almonds vs Cranberry Beans:
Comparison of macro-nutrients per 14 ounces:



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