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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Roasted Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	29.2% 848kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	44% 57.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 24.7g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0.14g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	53% 29.7g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	38% 380mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.24% 83g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.1 times more Vitamin B1, 57 times more Vitamin B2, 36.4 times more Vitamin B3, 9.7 times more Vitamin B6, 55 times more Vitamin B9 and 25.7 times more Vitamin E than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Canned Cranberry Sauce sweetened:

• Dry Roasted Almonds have 89.3 times more Calcium, 42.3 times more Copper, 9.1 times more Iron, 139.5 times more Magnesium, 30.6 times more Manganese, 117.8 times more Phosphorus, 25.5 times more Potassium, 5 times more Selenium and 110.3 times more Zinc than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 24.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 3.8 times more Energy, 350.3 times more Fat, 584.6 times more Saturated Fat, 681.3 times more Omega 6, 9.9 times more Fiber and 23.3 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 1.9 times more Carbohydrate, 6.5 times more Sugars and 975 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.