Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Almonds	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	29.7% 860kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	53.7% 30g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned 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	11% 0.13mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6% 0.078mg	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	9.57% 38.3μg	27.3% 109μg	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	1.26% 1.13mg	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	245% 37mg	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

	Oil Roasted Almonds	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	41.2% 412mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	22.4% 0.2mg	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	65.2% 5.2mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	12.3% 0.28mg	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	94% 661mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Cranberry Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Canned Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Almonds have 2.4 times more Vitamin B1, 20 times more Vitamin B2, 7.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned Cranberry Beans.
• While 5 oz of Canned Cranberry Beans contain 2.9 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Canned Cranberry Beans:

• 5 ounces of Oil Roasted Almonds have 8.6 times more Calcium, 6.7 times more Copper, 2.4 times more Iron, 8.6 times more Magnesium, 12.3 times more Manganese, 5.4 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 3.7 times more Zinc than Canned Cranberry Beans.
• While 5 oz of Canned Cranberry Beans contain 332 times more Sodium and 27.7 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 7.3 times more Energy, 197 times more Fat, 58.4 times more Saturated Fat, 204.8 times more Omega 6, 1.7 times more Fiber and 3.8 times more Protein than Canned Cranberry Beans.
• While 5 oz of Canned Cranberry Beans contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Cranberry Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Canned Cranberry Beans provide inadequate amounts of Omega 6