Comparing Nutrients in 5 ounces Blanched Almonds VS Cranberry sauce, jellied, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%

Macro Nutrients

	Blanched Almonds	Cranberry sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	29% 836kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.058% 0.057g	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	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	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	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	63% 45.6g	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	% 25.2g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0.14g	g per day for Men 19-50 years
Fiber	37% 14g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	54% 30.3g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cranberry sauce, jellied, canned, OCEAN SPRAY	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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 sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	33.5% 335mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	5.5% 0.05mg	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	11% 0.88mg	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	5.24% 0.12mg	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	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	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	2.23% 82.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cranberry sauce, jellied, canned, OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• Both Blanched Almonds and Cranberry sauce, jellied, canned, OCEAN SPRAY have similar amounts of vitamins per 5 oz
• Both Blanched Almonds as well as Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• 5 ounces of Blanched Almonds have 78.7 times more Calcium, 29.3 times more Copper, 5.3 times more Iron, 134 times more Magnesium, 21.6 times more Manganese, 120.3 times more Phosphorus, 19.4 times more Potassium and 99 times more Zinc than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 5 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 3.7 times more Energy, 1313 times more Fat, 564.7 times more Saturated Fat, 9.9 times more Fiber and 20.4 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• While 5 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY contain 2.2 times more Carbohydrate, 7 times more Sugars and more Fructose than Blanched Almonds.
• 5 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Protein