Comparing Nutrients in 5 ounces Blanched Almonds VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Blanched Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	29% 836kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.16% 0.027g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	62% 45g	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	19% 14g	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	% 24.7g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0.14g	g per day for Men 19-50 years
Fiber	37% 14g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	54% 30.3g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	1.53% 0.02mg	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	0.35% 1.4μg	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	1.57% 1.4mg	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	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	33.5% 335mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.067% 2.7μg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	4.5% 0.1mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.24% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Canned Cranberry Sauce sweetened:

• Blanched Almonds have 12.7 times more Vitamin B1, 33.9 times more Vitamin B2, 35 times more Vitamin B3, 8.2 times more Vitamin B6, 49 times more Vitamin B9 and 25.5 times more Vitamin E than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Canned Cranberry Sauce sweetened:

• Blanched Almonds have 78.7 times more Calcium, 39.5 times more Copper, 8 times more Iron, 134 times more Magnesium, 25.1 times more Manganese, 120.3 times more Phosphorus, 23.5 times more Potassium, 8 times more Selenium, 3.8 times more Sodium and 99 times more Zinc than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 13 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 3.7 times more Energy, 350.1 times more Fat, 564.7 times more Saturated Fat, 650.8 times more Omega 6, 9 times more Fiber and 23.8 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 2.2 times more Carbohydrate, 6.9 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.