Comparing Nutrients in 1 pound 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	94% 2712kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	210% 272g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	295% 112g	38g per day for Men 19-50 years
Protein	170% 95g	187% 104g	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	29% 0.35mg	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	108% 1.4mg	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	62.4% 249μg	685% 2740μg	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	723% 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

	Roasted Almonds	Cranberry Beans	Recommended Dietary Allowance
Calcium	122% 1216mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	400% 3.6mg	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	211% 17mg	283% 22.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	181% 4.17mg	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	305% 2136mg	241% 1687mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	178% 6042mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.5% 56.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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