Comparing Nutrients in 500 calories Canned Cranberry Sauce sweetened VS Blanched Almonds

Weight per 500 calories

• Canned Cranberry Sauce sweetened: 315g
• Blanched Almonds: 84.7g

Blanched Almonds have 3.7 times more energy per unit of mass than Canned Cranberry Sauce sweetened, which is very high in comparison to other foods. Canned Cranberry Sauce sweetened having above average energy density.

Which food has more nutrients per 500 calories - Canned Cranberry Sauce sweetened or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	12% 16g	130g per day for Men 19-50 years
Sugars	138% 100g	5.4% 3.92g	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	42.3% 30.7g	0% 0g	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	% 54.7g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.31g	% 3.78g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	22% 8.4g	38g per day for Men 19-50 years
Protein	5.05% 2.83g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.7% 6.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.93% 0.047mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.97% 0.31mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	7.5% 0.097mg	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	0.79% 3.14μg	10.4% 41.5μg	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	3.5% 3.14mg	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	19.5% 2.92mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.94% 9.43mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.97μg	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	16% 1.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	67.6% 1.56mg	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	1.8% 12.6mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.26μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.7mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.86% 0.094mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Cranberry Sauce sweetened vs Blanched Almonds:

• Blanched Almonds contain 3.4 times more Vitamin B1, 9.1 times more Vitamin B2, 9.4 times more Vitamin B3, 2.2 times more Vitamin B6, 13.2 times more Vitamin B9 and 6.9 times more Vitamin E than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Cranberry Sauce sweetened vs Blanched Almonds:

• Blanched Almonds contain 21.2 times more Calcium, 10.6 times more Copper, 2.2 times more Iron, 36.1 times more Magnesium, 6.8 times more Manganese, 32.4 times more Phosphorus, 6.3 times more Potassium and 26.7 times more Zinc than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Cranberry Sauce sweetened has 8 times more Carbohydrate, 25.4 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 94.4 times more Fat, 152.2 times more Saturated Fat, 175.4 times more Omega 6, 2.4 times more Fiber and 6.4 times more Protein than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Cranberry Sauce sweetened as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.