Comparing Nutrients in 7 ounces Sweetened Dried Cranberries VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Sweetened Dried Cranberries	Almonds	Recommended Dietary Allowance
Energy	21% 611kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	33% 42.8g	130g per day for Men 19-50 years
Sugars	199% 144g	12% 8.63g	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	74% 53.6g	0.3% 0.22g	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	% 59g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 31.4g	% 7.84g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	65.3% 25g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	22% 87.3μg	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	0.44% 0.4mg	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	27.8% 4.17mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	227% 2.05mg	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	9.67% 0.77mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.27% 16mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Almonds:

• Sweetened Dried Cranberries have more Vitamin K than Almonds.
• While Almonds contain 15.8 times more Vitamin B1, 40.6 times more Vitamin B2, 6.6 times more Vitamin B3, 3.6 times more Vitamin B6, more Vitamin B9 and 12.2 times more Vitamin E than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Almonds:

• Almonds contain 29.9 times more Calcium, 16.4 times more Copper, 9.5 times more Iron, 67.5 times more Magnesium, 12.1 times more Manganese, 60.1 times more Phosphorus, 15 times more Potassium, 6.8 times more Selenium and 31.2 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Dried Cranberries have 7.7 times more Omega 3, 3.8 times more Carbohydrate, 16.7 times more Sugars and 245.5 times more Fructose than Almonds.
• While Almonds contain 1.9 times more Energy, 45.8 times more Fat, 43.2 times more Saturated Fat, 77.5 times more Omega 6, 2.4 times more Fiber and 124.4 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.