Comparing Nutrients in 100 grams Cranberry Beans VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Cranberry Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	11.6% 335kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	NA	0.014% 0.01g	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	NA	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	65% 24.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	41% 23g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.3% 0.75mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	10.5% 0.14mg	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	151% 604μg	13.8% 55μg	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	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	88.2% 0.79mg	122% 1.1mg	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	62.5% 5mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	97% 2.23mg	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	53% 372mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	39% 1332mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cranberry Beans vs Roasted Almonds:

• Raw Cranberry Beans have 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.
• While Dry Roasted Almonds contain 5.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cranberry Beans.
• Both Raw Cranberry Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cranberry Beans vs Roasted Almonds:

• Raw Cranberry Beans have 1.3 times more Iron, 1.9 times more Potassium and 6.4 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.
• Both Raw Cranberry Beans and Dry Roasted Almonds have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cranberry Beans have 24 times more Omega 3, 2.9 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.
• Both Raw Cranberry Beans and Dry Roasted Almonds have similar amounts of Protein per 100 g.
• Both Raw Cranberry Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.