Comparing Nutrients in 1 kilogram Almonds VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberries	4%	2%	94%

Macro Nutrients

	Almonds	Cranberries	Recommended Dietary Allowance
Energy	200% 5790kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	92% 120g	130g per day for Men 19-50 years
Sugars	60% 43.5g	59% 42.7g	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	9.24% 6.7g	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	% 34.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 1.6g	g per day for Men 19-50 years
Fiber	329% 125g	95% 36g	38g per day for Men 19-50 years
Protein	378% 212g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cranberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	44% 0.57mg	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	2.5% 10μg	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	156% 140mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cranberries	Recommended Dietary Allowance
Calcium	269% 2690mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	62.2% 0.56mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	116% 2.67mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	23.6% 873g	3700g per day for Men 19-50 years

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

• Almonds have 17.1 times more Vitamin B1, 56.9 times more Vitamin B2, 35.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 44 times more Vitamin B9 and 19.4 times more Vitamin E than Raw Cranberries.
• While Raw Cranberries contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cranberries:

• Almonds have 33.6 times more Calcium, 18.4 times more Copper, 16.1 times more Iron, 45 times more Magnesium, 8.2 times more Manganese, 43.7 times more Phosphorus, 9.2 times more Potassium, 41 times more Selenium and 34.7 times more Zinc than Raw Cranberries.
• While Raw Cranberries contain 19.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 12.6 times more Energy, 384.1 times more Fat, 475.3 times more Saturated Fat, 373.5 times more Omega 6, 1.8 times more Carbohydrate, 3.5 times more Fiber and 46 times more Protein than Raw Cranberries.
• While Raw Cranberries contain 7.3 times more Omega 3 than Almonds.
• Both Almonds and Raw Cranberries have similar amounts of Sugars per 1 kg.
• Both Almonds as well as Raw Cranberries have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.