Comparing Nutrients in 5 ounces Sweetened Dried Cranberries VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweetened Dried Cranberries	Blanched Almonds	Recommended Dietary Allowance
Energy	15% 437kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	142% 103g	9.05% 6.56g	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	52.8% 38.3g	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	% 42g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 22.4g	% 6.32g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	37% 14g	38g per day for Men 19-50 years
Protein	0.43% 0.24g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	12.5% 0.16mg	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	17.4% 69.5μg	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	0.31% 0.28mg	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	20% 2.98mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.98% 10.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	162% 1.46mg	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	6.9% 0.55mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	113% 2.6mg	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	1.6% 11.3mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.6% 22.4g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweetened Dried Cranberries vs Blanched Almonds:

• Sweetened Dried Cranberries have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 14.7 times more Vitamin B1, 25.4 times more Vitamin B2, 6.4 times more Vitamin B3, 3 times more Vitamin B6, more Vitamin B9 and 11.3 times more Vitamin E than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweetened Dried Cranberries vs Blanched Almonds:

• Blanched Almonds contain 26.2 times more Calcium, 16.3 times more Copper, 8.4 times more Iron, 67 times more Magnesium, 10.2 times more Manganese, 60.1 times more Phosphorus, 13.4 times more Potassium, 5.3 times more Selenium, 3.8 times more Sodium and 29.7 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Dried Cranberries have 5.8 times more Omega 3, 4.4 times more Carbohydrate, 15.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 48.2 times more Fat, 44.9 times more Saturated Fat, 77.8 times more Omega 6, 1.9 times more Fiber and 125.9 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.