Comparing Nutrients in 7 ounces Almonds VS Canned Cranberry Sauce sweetened

Macros Ratio

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

Macro Nutrients

	Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	39.6% 1149kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.22% 0.038g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	12% 8.63g	87% 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	0.3% 0.22g	26.7% 19.3g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.2g	g per day for Men 19-50 years
Fiber	65.3% 25g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	75% 42g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	2.14% 0.028mg	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	0.5% 2μg	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	2.2% 2mg	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	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	5.73% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.094% 3.77μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	6.3% 0.14mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.13% 116g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Canned Cranberry Sauce sweetened contains more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Almonds have 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.
• While Canned Cranberry Sauce sweetened contains 13.3 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 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.
• While Canned Cranberry Sauce sweetened contains 1.9 times more Carbohydrate, 7.3 times more Sugars and 88.6 times more Fructose than Almonds.
• Both Almonds as well as Canned Cranberry Sauce sweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.