Comparing Nutrients in 1 pound 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	92% 2676kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	85.3% 111g	130g per day for Men 19-50 years
Sugars	29% 21g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	103% 39g	38g per day for Men 19-50 years
Protein	173% 97g	75.7% 42.4g	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	72% 0.87mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	28.3% 0.37mg	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	55.6% 222μg	235% 939μg	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	718% 108mg	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	107% 1070mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	116% 1.05mg	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	186% 15mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	73% 1.68mg	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	312% 2182mg	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	51.6% 1755mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	7.93% 293g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Blanched Almonds as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• Both Blanched Almonds as well as Boiled Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.