Comparing Nutrients in 1 kilogram Blanched Almonds VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Blanched Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	203% 5900kcal	47% 1360kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	188% 245g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	226% 86g	38g per day for Men 19-50 years
Protein	382% 214g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	62.3% 0.81mg	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	123% 490μg	518% 2070μg	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	1583% 238mg	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

	Blanched Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	236% 2360mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	257% 2.3mg	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	410% 32.8mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	161% 3.7mg	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	687% 4810mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	17.5% 647g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 10.3 times more Vitamin B2, 6.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 4.2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Boiled Cranberry Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Blanched Almonds as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Boiled Cranberry Beans:

• Blanched Almonds have 4.7 times more Calcium, 4.4 times more Copper, 1.6 times more Iron, 5.4 times more Magnesium, 5 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium, 19 times more Sodium and 2.6 times more Zinc than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 14.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 4.3 times more Energy, 114.2 times more Fat, 33.2 times more Saturated Fat, 114.5 times more Omega 6 and 2.3 times more Protein than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 22.8 times more Omega 3 and 1.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Boiled Cranberry Beans have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Boiled Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.