Comparing Nutrients in 1 kilogram Canned Cranberry Sauce sweetened VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Blanched Almonds	Recommended Dietary Allowance
Energy	55% 1590kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	144% 187g	130g per day for Men 19-50 years
Sugars	438% 318g	64% 46.3g	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	134% 98g	0% 0g	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	% 174g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 1g	% 44.6g	g per day for Men 19-50 years
Fiber	29% 11g	261% 99g	38g per day for Men 19-50 years
Protein	16% 9g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Blanched 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	12.5% 0.15mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	88.5% 1.15mg	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	2.5% 10μg	123% 490μg	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	11% 10mg	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	62% 9.3mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Blanched Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	51.3% 4.1mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	798% 18.4mg	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	5.7% 40mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	15.8% 585g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Cranberry Sauce sweetened vs Blanched Almonds:

• Canned Cranberry Sauce sweetened has more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 12.7 times more Vitamin B1, 33.9 times more Vitamin B2, 35 times more Vitamin B3, 8.2 times more Vitamin B6, 49 times more Vitamin B9 and 25.5 times more Vitamin E than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Cranberry Sauce sweetened vs Blanched Almonds:

• Canned Cranberry Sauce sweetened has 13 times more Water than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 39.5 times more Copper, 8 times more Iron, 134 times more Magnesium, 25.1 times more Manganese, 120.3 times more Phosphorus, 23.5 times more Potassium, 8 times more Selenium, 3.8 times more Sodium and 99 times more Zinc than Canned Cranberry Sauce sweetened.

Comparison of macro-nutrients per 1 kilogram:

• Canned Cranberry Sauce sweetened has 2.2 times more Carbohydrate, 6.9 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Energy, 350.1 times more Fat, 564.7 times more Saturated Fat, 650.8 times more Omega 6, 9 times more Fiber and 23.8 times more Protein than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.