Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Roasted Almonds

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Roasted Almonds: 83.6g

Dry Roasted 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 Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sweetened Dried Cranberries	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	162% 118g	5.6% 4.06g	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	60.5% 44g	0.012% 0.008g	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	% 48.2g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 25.6g	% 3.97g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	8.75% 0.11mg	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	0% 0μg	11.5% 46μg	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	0.36% 0.32mg	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	22.7% 3.4mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	102% 0.92mg	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	7.9% 0.63mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	81% 1.87mg	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	1.86% 13mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Roasted Almonds:

• Sweetened Dried Cranberries have more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.1 times more Vitamin B1, 22 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin B9 and 5.9 times more Vitamin E than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Roasted Almonds:

• Dry Roasted Almonds contain 15.3 times more Calcium, 9 times more Copper, 4.9 times more Iron, 35.9 times more Magnesium, 6.4 times more Manganese, 30.3 times more Phosphorus, 7.5 times more Potassium and 17 times more Zinc than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweetened Dried Cranberries have 7.7 times more Carbohydrate, 29 times more Sugars and 5242.2 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.8 times more Fat, 23.9 times more Saturated Fat, 41.9 times more Omega 6 and 63.5 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Dry Roasted Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Sweetened Dried Cranberries as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.