Comparing Nutrients in 5 ounces Almonds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Almonds	Cranberry Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	65.5% 85g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	92% 35g	38g per day for Men 19-50 years
Protein	53.5% 30g	58.3% 32.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	88.2% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	33.7% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	214% 856μg	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	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	242% 36.3mg	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

	Almonds	Cranberry Beans	Recommended Dietary Allowance
Calcium	38% 381mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	125% 1.13mg	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	65.7% 5.26mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	56.7% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	55.5% 1888mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.47% 17.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cranberry Beans:

• Almonds have 5.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3.6 times more Vitamin B1, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 13.7 times more Vitamin B9 than Almonds.
• Both Almonds as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cranberry Beans:

• Almonds have 2.1 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese and 1.3 times more Phosphorus than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.3 times more Iron, 1.8 times more Potassium and 3.1 times more Selenium than Almonds.
• Both Almonds and Raw Cranberry Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, 40.6 times more Fat, 12 times more Saturated Fat and 42.9 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 80 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Fiber than Almonds.
• Both Almonds and Raw Cranberry Beans have similar amounts of Protein per 5 oz.
• Both Almonds as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.