Comparing Nutrients in 7 ounces Almonds VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Almonds	Cranberry Beans	Recommended Dietary Allowance
Energy	39.6% 1149kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	92% 119g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	129% 49g	38g per day for Men 19-50 years
Protein	75% 42g	81.6% 45.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	34% 0.41mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	300% 1199μg	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	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	339% 51mg	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

	Almonds	Cranberry Beans	Recommended Dietary Allowance
Calcium	53.4% 534mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	175% 1.58mg	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	92% 7.36mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	79.4% 1.83mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	77.7% 2643mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.66% 24.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Cranberry Beans:

• Almonds have 5.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3.6 times more Vitamin B1, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 13.7 times more Vitamin B9 than Almonds.
• Both Almonds as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cranberry Beans:

• Almonds have 2.1 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese and 1.3 times more Phosphorus than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.3 times more Iron, 1.8 times more Potassium and 3.1 times more Selenium than Almonds.
• Both Almonds and Raw Cranberry Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.7 times more Energy, 40.6 times more Fat, 12 times more Saturated Fat and 42.9 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 80 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Fiber than Almonds.
• Both Almonds and Raw Cranberry Beans have similar amounts of Protein per 7 oz.
• Both Almonds as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.