Comparing Nutrients in 7 ounces Roasted Almonds VS Cranberry Beans

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Cranberry Beans	Recommended Dietary Allowance
Energy	41% 1187kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	92% 119g	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	129% 49g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	81.6% 45.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	47% 0.61mg	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	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	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	Cranberry Beans	Recommended Dietary Allowance
Calcium	53% 532mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	79.4% 1.83mg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	77.7% 2643mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.66% 24.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 9.7 times more Vitamin B1, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 11 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Cranberry Beans:

• Dry Roasted Almonds have 2.1 times more Calcium, 1.4 times more Copper, 1.8 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, 1.9 times more Potassium and 6.4 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Cranberry Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 1.8 times more Energy, 42.7 times more Fat, 12.9 times more Saturated Fat and 45.1 times more Omega 6 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 24 times more Omega 3, 2.9 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Cranberry Beans have similar amounts of Protein per 7 oz.
• Both Dry Roasted Almonds as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.