Comparing Nutrients in 1 pound Almonds VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	91% 2626kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	141% 183g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	199% 144g	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	0.69% 0.5g	61% 44.2g	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	% 0.77g	% 79g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.45g	g per day for Men 19-50 years
Fiber	149% 56.7g	13% 5g	38g per day for Men 19-50 years
Protein	171% 96g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	1.13% 4.54μg	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	5.04% 4.54mg	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	775% 116mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	122% 1220mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.6μg	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	210% 17mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	14.4% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.17% 265g	3700g per day for Men 19-50 years

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

• Almonds have 13.7 times more Vitamin B1, 54.2 times more Vitamin B2, 36.2 times more Vitamin B3, 9.8 times more Vitamin B6, 44 times more Vitamin B9 and 27.6 times more Vitamin E than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Almonds have 89.7 times more Calcium, 39.7 times more Copper, 9 times more Iron, 135 times more Magnesium, 29.8 times more Manganese, 120.3 times more Phosphorus, 26.2 times more Potassium, 10.3 times more Selenium and 104 times more Zinc than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 13.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 3.6 times more Energy, 332.9 times more Fat, 543.1 times more Saturated Fat, 648.6 times more Omega 6, 11.4 times more Fiber and 23.5 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.9 times more Carbohydrate, 7.3 times more Sugars and 88.6 times more Fructose than Almonds.
• Both Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.