Comparing Nutrients in 7 ounces Canned Cranberry Sauce sweetened VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Almonds	Recommended Dietary Allowance
Energy	11% 316kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	61.7% 80g	33% 42.8g	130g per day for Men 19-50 years
Sugars	87% 63g	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	26.7% 19.3g	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	% 34.5g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 7.84g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	65.3% 25g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	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	2.5% 0.03mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	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	2.14% 0.028mg	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	0.5% 2μg	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	2.2% 2mg	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	12.3% 1.85mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.094% 3.77μg	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	10% 0.81mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	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	1.13% 7.94mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	0.54% 0.06mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.13% 116g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Cranberry Sauce sweetened vs Almonds:

• Canned Cranberry Sauce sweetened has more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 13.7 times more Vitamin B1, 54.2 times more Vitamin B2, 36.2 times more Vitamin B3, 9.8 times more Vitamin B6, 44 times more Vitamin B9 and 27.6 times more Vitamin E than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Cranberry Sauce sweetened vs Almonds:

• Canned Cranberry Sauce sweetened has 13.3 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 39.7 times more Copper, 9 times more Iron, 135 times more Magnesium, 29.8 times more Manganese, 120.3 times more Phosphorus, 26.2 times more Potassium, 10.3 times more Selenium and 104 times more Zinc than Canned Cranberry Sauce sweetened.

Comparison of macro-nutrients per 7 ounces:

• Canned Cranberry Sauce sweetened has 1.9 times more Carbohydrate, 7.3 times more Sugars and 88.6 times more Fructose than Almonds.
• While Almonds contain 3.6 times more Energy, 332.9 times more Fat, 543.1 times more Saturated Fat, 648.6 times more Omega 6, 11.4 times more Fiber and 23.5 times more Protein than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.