Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Sweetened Dried Cranberries	Almonds	Recommended Dietary Allowance
Energy	106% 3080kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	119% 38g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	166% 216g	130g per day for Men 19-50 years
Sugars	1001% 726g	60% 43.5g	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	372% 270g	1.5% 1.1g	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	% 297g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 158g	% 39.5g	g per day for Men 19-50 years
Fiber	139% 53g	329% 125g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	110% 440μg	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	2.22% 2mg	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	140% 21mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	1146% 10.3mg	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	48.8% 3.9mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	284% 31mg	11mg per day for Men 19-50 years
Water	4.27% 158g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Almonds:

• Sweetened Dried Cranberries have more Vitamin K than Almonds.
• While Almonds contain 15.8 times more Vitamin B1, 40.6 times more Vitamin B2, 6.6 times more Vitamin B3, 3.6 times more Vitamin B6, more Vitamin B9 and 12.2 times more Vitamin E than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Almonds:

• Almonds contain 29.9 times more Calcium, 16.4 times more Copper, 9.5 times more Iron, 67.5 times more Magnesium, 12.1 times more Manganese, 60.1 times more Phosphorus, 15 times more Potassium, 6.8 times more Selenium and 31.2 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Cranberries have 7.7 times more Omega 3, 3.8 times more Carbohydrate, 16.7 times more Sugars and 245.5 times more Fructose than Almonds.
• While Almonds contain 1.9 times more Energy, 45.8 times more Fat, 43.2 times more Saturated Fat, 77.5 times more Omega 6, 2.4 times more Fiber and 124.4 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.