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Comparing Nutrients in 500 calories Sweetened Dried CranberriesVS Almonds

Weight per 500 calories

Sweetened Dried Cranberries
162g
Almonds
86.4g

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 500 calories - Sweetened Dried Cranberries or Almonds?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Cranberries
0%
3%
97%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.82%1.77g
Fat
44.5%43g
1.77 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.14g
Saturated Fat
10.3%3.3g
0.14 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.33%0.037g
Omega 3
0.16%0.003g
0.037 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g
Omega 6
62.6%10.6g
0.26 gvs10.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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103%134g
Carbohydrate
14.3%18.6g
134 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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162%118g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
118 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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60.5%44g
Fructose
0.13%0.095g
≤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]
44 gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%48.2g
Glucose
%0.15g
48.2 gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%25.6g
Sucrose
%3.4g
25.6 gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.6%8.6g
Fiber
28.4%10.8g
8.6 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.49%0.28g
Protein
32.6%18.3g
0.28 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.36%3.25μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.25 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.76%0.021mg
Vitamin B1
14.8%0.18mg
Thiamine
0.021 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.5%0.045mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.045 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.56%0.89mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
0.89 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
8.13%0.41mg
Pantothenic acid
NA mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.75%0.062mg
Vitamin B6
9.1%0.12mg
Pyridoxine
0.062 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
164%49.2μg
Biotin
NA μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
0 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.36%0.32mg
Vitamin C
0%0mg
Ascorbic acid
0.32 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22.7%3.4mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
3.4 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.3%12.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
12.3 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.46%14.6mg
Calcium
23.2%232mg
14.6 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.4%0.1mg
Copper
99%0.89mg
0.1 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.9%0.63mg
Iron
40%3.2mg
0.63 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.55%6.5mg
Magnesium
55.5%233mg
6.5 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.7%0.29mg
Manganese
82%1.9mg
0.29 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
87%39μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.86%13mg
Phosphorus
59.3%415mg
13 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.34%79.5mg
Potassium
18.6%633mg
79.5 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.77%0.97μg
Selenium
6.44%3.54μg
0.97 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.54%8.1mg
Sodium
0.058%0.86mg
8.1 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.48%0.16mg
Zinc
24.5%2.7mg
0.16 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.69%25.6g
Water
0.1%3.8g
25.6 gvs3.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Almonds:
Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: