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

Weight per 500 calories

• Roasted Almonds: 83.6g
• Canned Cranberry Sauce sweetened: 315g

Roasted Almonds have 3.8 times more energy per 100g than Canned Cranberry Sauce sweetened. It has very high energy density when compared to other foods. Canned Cranberry Sauce sweetened having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Roasted Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	98% 127g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	138% 100g	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	0.012% 0.008g	42.3% 30.7g	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	% 0.008g	% 54.7g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0.31g	g per day for Men 19-50 years
Fiber	24% 9.1g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	5.05% 2.83g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.7% 6.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	3.93% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	1.97% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	3.4% 0.044mg	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	11.5% 46μg	0.79% 3.14μg	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	3.5% 3.14mg	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	133% 20mg	19.5% 2.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.67% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	22.4% 224mg	0.94% 9.43mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	9.1% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.97μg	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	39% 3.1mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	1.5% 6.3mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	10% 0.23mg	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	56.3% 394mg	1.8% 12.6mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	2.3% 1.26μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	1.05% 15.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	0.86% 0.094mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.97% 184g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.4 times more Vitamin B1, 15.2 times more Vitamin B2, 9.7 times more Vitamin B3, 2.6 times more Vitamin B6, 14.6 times more Vitamin B9 and 6.8 times more Vitamin E than Canned Cranberry Sauce sweetened.
• Both Dry Roasted Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dry Roasted Almonds have 23.8 times more Calcium, 11.2 times more Copper, 2.4 times more Iron, 37.1 times more Magnesium, 8.1 times more Manganese, 31.3 times more Phosphorus, 6.8 times more Potassium and 29.3 times more Zinc than Canned Cranberry Sauce sweetened.
• Both Dry Roasted Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 93.1 times more Fat, 155.4 times more Saturated Fat, 181.2 times more Omega 6, 2.6 times more Fiber and 6.2 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 7.2 times more Carbohydrate, 24.6 times more Sugars and 3667 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Canned Cranberry Sauce sweetened have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.