Comparing Nutrients in 7 ounces Roasted Almonds VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Roasted Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	41% 1187kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	45% 17g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	12.4% 0.16mg	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	27.3% 109μg	103% 411μg	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	316% 47.4mg	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

	Roasted Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	53% 532mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	51% 0.46mg	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	93% 7.4mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	32% 0.73mg	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	134% 935mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.47% 128g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 17.3 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 2.7 times more Vitamin B1 and 3.8 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Boiled Cranberry Beans:

• Dry Roasted Almonds have 5.4 times more Calcium, 4.8 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 6 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 2.9 times more Zinc than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 26.8 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 4.4 times more Energy, 114.2 times more Fat, 34.4 times more Saturated Fat, 119.9 times more Omega 6, 1.3 times more Fiber and 2.2 times more Protein than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 9.1 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled Cranberry Beans have similar amounts of Carbohydrate per 7 oz.
• Both Dry Roasted Almonds as well as Boiled Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.