Comparing Nutrients in 5 ounces Blanched Almonds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Blanched Almonds	Cranberry Beans	Recommended Dietary Allowance
Energy	29% 836kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	65.5% 85g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	92% 35g	38g per day for Men 19-50 years
Protein	54% 30.3g	58.3% 32.6g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	88.2% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	33.7% 0.44mg	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	17.4% 69.5μg	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	224% 33.7mg	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	Cranberry Beans	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	56.7% 1.3mg	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	97% 682mg	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	55.5% 1888mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.47% 17.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3.9 times more Vitamin B1, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 12.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Cranberry Beans:

• Blanched Almonds have 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 3.2 times more Sodium than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.5 times more Iron, 2 times more Potassium and 4 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Cranberry Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.8 times more Energy, 42.7 times more Fat, 12.5 times more Saturated Fat and 43.1 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 60 times more Omega 3, 3.2 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Cranberry Beans have similar amounts of Protein per 5 oz.
• Both Blanched Almonds as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.