Comparing Nutrients in 1 pound Blanched Almonds VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Blanched Almonds	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	92% 2676kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	5.1% 4.94g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	4.24% 0.72g	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	289% 376g	130g per day for Men 19-50 years
Sugars	29% 21g	454% 329g	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	169% 122g	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	% 135g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 71.7g	g per day for Men 19-50 years
Fiber	118% 45g	63.3% 24g	38g per day for Men 19-50 years
Protein	173% 97g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	13.3% 0.17mg	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	0% 0μg	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	1% 0.91mg	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	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.7% 34.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	107% 1070mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	31.8% 0.29mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	35.5% 0.82mg	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	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.94% 71.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Sweetened Dried Cranberries:

• Blanched Almonds have 14.7 times more Vitamin B1, 25.4 times more Vitamin B2, 6.4 times more Vitamin B3, 3 times more Vitamin B6, more Vitamin B9 and 11.3 times more Vitamin E than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Sweetened Dried Cranberries:

• Blanched Almonds have 26.2 times more Calcium, 16.3 times more Copper, 8.4 times more Iron, 67 times more Magnesium, 10.2 times more Manganese, 60.1 times more Phosphorus, 13.4 times more Potassium, 5.3 times more Selenium, 3.8 times more Sodium and 29.7 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.9 times more Energy, 48.2 times more Fat, 44.9 times more Saturated Fat, 77.8 times more Omega 6, 1.9 times more Fiber and 125.9 times more Protein than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 5.8 times more Omega 3, 4.4 times more Carbohydrate, 15.7 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Sweetened Dried Cranberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.