Comparing Nutrients in 1 kilogram Roasted Almonds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Roasted Almonds	Cranberry Beans	Recommended Dietary Allowance
Energy	206% 5980kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	462% 601g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	650% 247g	38g per day for Men 19-50 years
Protein	374% 210g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	623% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	238% 3.1mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Cranberry Beans	Recommended Dietary Allowance
Calcium	268% 2680mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	400% 9.2mg	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	673% 4710mg	531% 3720mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	392% 13320mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.35% 124g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 9.7 times more Vitamin B1, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 11 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Cranberry Beans:

• Dry Roasted Almonds have 2.1 times more Calcium, 1.4 times more Copper, 1.8 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, 1.9 times more Potassium and 6.4 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Cranberry Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.8 times more Energy, 42.7 times more Fat, 12.9 times more Saturated Fat and 45.1 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 24 times more Omega 3, 2.9 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Cranberry Beans have similar amounts of Protein per 1 kg.
• Both Dry Roasted Almonds as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.