Comparing Nutrients in 500 calories Canned Cranberry-orange Relish VS Almonds

Weight per 500 calories

• Canned Cranberry-orange Relish: 281g
• Almonds: 86.4g

Almonds have 3.3 times more energy per unit of mass than Canned Cranberry-orange Relish, which is very high in comparison to other foods. Canned Cranberry-orange Relish having above average energy density.

Which food has more nutrients per 500 calories - Canned Cranberry-orange Relish or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Cranberry-orange Relish	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	NA	0.13% 0.095g	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	0% 0g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Almonds	Recommended Dietary Allowance
Vitamin A	1.25% 11.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.02% 0.084mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.32% 0.056mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	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	56% 50.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Almonds	Recommended Dietary Allowance
Calcium	3.1% 31mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	12.5% 0.11mg	99% 0.89mg	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	7.02% 0.56mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.68% 11.2mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.2% 22.5mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	3.14% 107mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	NA	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	4.04% 149g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Cranberry-orange Relish vs Almonds:

• Canned Cranberry-orange Relish has more Vitamin C than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 17.5 times more Vitamin B2 and 11.1 times more Vitamin B3 than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Cranberry-orange Relish vs Almonds:

• Canned Cranberry-orange Relish has 104.1 times more Sodium than Almonds.
• While Almonds contain 7.5 times more Calcium, 7.9 times more Copper, 5.7 times more Iron, 20.8 times more Magnesium, 18.5 times more Phosphorus and 5.9 times more Potassium than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 500 calories:

• Canned Cranberry-orange Relish has 7 times more Carbohydrate than Almonds.
• While Almonds contain 153.5 times more Fat, 97.4 times more Saturated Fat, more Fiber and 21.7 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Cranberry-orange Relish as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.