Comparing Nutrients in 1 kilogram Almonds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Almonds	Cranberry Beans	Recommended Dietary Allowance
Energy	200% 5790kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	462% 601g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	650% 247g	38g per day for Men 19-50 years
Protein	378% 212g	411% 230g	56g per day for Men 19-50 years

Vitamins

	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	171% 2.05mg	623% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	1510% 6040μg	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	1709% 256mg	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

	Almonds	Cranberry Beans	Recommended Dietary Allowance
Calcium	269% 2690mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	882% 7.94mg	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	464% 37mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	400% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	531% 3720mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	392% 13320mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cranberry Beans:

• Almonds have 5.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3.6 times more Vitamin B1, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 13.7 times more Vitamin B9 than Almonds.
• Both Almonds as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cranberry Beans:

• Almonds have 2.1 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese and 1.3 times more Phosphorus than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.3 times more Iron, 1.8 times more Potassium and 3.1 times more Selenium than Almonds.
• Both Almonds and Raw Cranberry Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.7 times more Energy, 40.6 times more Fat, 12 times more Saturated Fat and 42.9 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 80 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Fiber than Almonds.
• Both Almonds and Raw Cranberry Beans have similar amounts of Protein per 1 kg.
• Both Almonds as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.