Comparing Nutrients in 300 calories Sweetened Dried Cranberries VS Almonds

Weight per 300 calories

• Sweetened Dried Cranberries: 97g
• Almonds: 51.8g

Almonds have 1.9 times more energy per unit of mass than Sweetened Dried Cranberries, which is very high in comparison to other foods. Sweetened Dried Cranberries having high energy density.

Which food has more nutrients per 300 calories - Sweetened Dried Cranberries or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Sweetened Dried Cranberries	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	8.6% 11g	130g per day for Men 19-50 years
Sugars	97% 70.7g	3.1% 2.25g	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	36.3% 26.3g	0.079% 0.057g	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	% 29g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 2.05g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17% 6.48g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 1.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	5.7% 22.8μg	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	0.22% 0.19mg	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	13.6% 2.05mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.17% 7.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Almonds	Recommended Dietary Allowance
Calcium	0.88% 8.77mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	59.4% 0.53mg	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	4.75% 0.38mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	0.93% 3.9mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	7.62% 0.18mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.1% 7.8mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.7mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.87mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	0.89% 0.097mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Dried Cranberries vs Almonds:

• Sweetened Dried Cranberries have more Vitamin K than Almonds.
• While Almonds contain 8.4 times more Vitamin B1, 21.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B9 and 6.5 times more Vitamin E than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Dried Cranberries vs Almonds:

• Almonds contain 15.9 times more Calcium, 8.7 times more Copper, 5.1 times more Iron, 35.9 times more Magnesium, 6.4 times more Manganese, 32 times more Phosphorus, 8 times more Potassium, 3.6 times more Selenium and 16.6 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 300 calories:

• Sweetened Dried Cranberries have 7.2 times more Carbohydrate, 31.4 times more Sugars and 461.4 times more Fructose than Almonds.
• While Almonds contain 24.4 times more Fat, 23 times more Saturated Fat, 41.2 times more Omega 6, 1.3 times more Fiber and 66.2 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Almonds have similar amounts of Energy per 300 kcal.
• Both Sweetened Dried Cranberries as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.