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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Canned Cranberry-orange Relish: 281g

Blanched Almonds have 3.3 times more energy per 100g than Canned Cranberry-orange Relish. It has very high energy density when compared to other foods. Canned Cranberry-orange Relish having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Blanched Almonds	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	100% 130g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	NA	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	0% 0g	NA	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	0% 0g	38g per day for Men 19-50 years
Protein	32.4% 18g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.25% 11.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	7.02% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	4.32% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	NA	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	10.4% 41.5μg	NA	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% 0mg	56% 50.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	20% 200mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	12.5% 0.11mg	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	34.7% 2.78mg	7.02% 0.56mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	2.68% 11.2mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	NA	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	58.2% 408mg	3.2% 22.5mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	3.14% 107mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	NA	11mg per day for Men 19-50 years
Water	0.1% 3.82g	4.04% 149g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.9 times more Vitamin B1, 10.7 times more Vitamin B2 and 10.6 times more Vitamin B3 than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

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

• Blanched Almonds have 6.5 times more Calcium, 7.7 times more Copper, 4.9 times more Iron, 20.2 times more Magnesium, 18.1 times more Phosphorus and 5.2 times more Potassium than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 5.6 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 158.5 times more Fat, 99.4 times more Saturated Fat, more Fiber and 21.5 times more Protein than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 8.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Canned Cranberry-orange Relish have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Canned Cranberry-orange Relish have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.