Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Oil Roasted Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	41.5% 1205kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	45% 17g	38g per day for Men 19-50 years
Protein	75.2% 42g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Oil 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	15.2% 0.18mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	57.7% 577mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Cranberry Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Boiled Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Almonds have 11.3 times more Vitamin B2, 7.1 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled Cranberry Beans.
• While 7 oz of Boiled Cranberry Beans contain 2.3 times more Vitamin B1 and 7.7 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Cranberry Beans provide similar amounts of Vitamin B5 per seven ounces.
• Both Oil Roasted Almonds as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Almonds have 5.8 times more Calcium, 4.1 times more Copper, 1.8 times more Iron, 5.5 times more Magnesium, 6.6 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 2.7 times more Zinc than Boiled Cranberry Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 4.5 times more Energy, 119.9 times more Fat, 35.4 times more Saturated Fat, 125.2 times more Omega 6, 1.2 times more Fiber and 2.3 times more Protein than Boiled Cranberry Beans.
• While 7 oz of Boiled Cranberry Beans contain more Omega 3 and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Boiled Cranberry Beans provide inadequate amounts of Omega 6