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Comparing Nutrients in 100 grams Sweetened Dried CranberriesVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Sweetened Dried Cranberries
0%
3%
97%
Blanched Almonds
14%
75%
11%
100 g ▼

Macro Nutrients

10.6%308kcal
Energy
20.3%590kcal
308 kcalvs590 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.12%1.1g
Fat
54%52.5g
1.1 gvs52.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.088g
Saturated Fat
12.4%3.95g
0.088 gvs3.95 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.44%0.023g
Omega 3
0.25%0.004g
0.023 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
72.7%12.4g
0.16 gvs12.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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63.7%82.8g
Carbohydrate
14.4%18.7g
82.8 gvs18.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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100%72.6g
Sugars
6.4%4.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
72.6 gvs4.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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37.2%27g
Fructose
0%0g
≤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]
27 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%29.7g
Glucose
%0.03g
29.7 gvs0.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16g
Sucrose
%4.46g
16 gvs4.46 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.3g
Fiber
26%9.9g
5.3 gvs9.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.3%0.17g
Protein
38.2%21.4g
0.17 gvs21.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.1%0.013mg
Vitamin B1
16%0.19mg
Thiamine
0.013 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.15%0.028mg
Vitamin B2
54.7%0.71mg
Riboflavin
0.028 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.43%0.55mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
0.55 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
6.28%0.31mg
Pantothenic acid
NA mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.92%0.038mg
Vitamin B6
8.85%0.12mg
Pyridoxine
0.038 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
12.3%49μg
Folates and Folic Acid
0 μgvs49 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.22%0.2mg
Vitamin C
0%0mg
Ascorbic acid
0.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.1mg
Vitamin E
158%23.8mg
Tocopherols and Tocotrienols
2.1 mgvs23.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.33%7.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.9%9mg
Calcium
23.6%236mg
9 mgvs236 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7%0.063mg
Copper
114%1.03mg
0.063 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.88%0.39mg
Iron
41%3.28mg
0.39 mgvs3.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.95%4mg
Magnesium
64%268mg
4 mgvs268 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.83%0.18mg
Manganese
79.8%1.84mg
0.18 mgvs1.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.14%8mg
Phosphorus
68.7%481mg
8 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.44%49mg
Potassium
19.4%659mg
49 mgvs659 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
5.8%3.2μg
0.6 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
1.27%19mg
5 mgvs19 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.91%0.1mg
Zinc
27%2.97mg
0.1 mgvs2.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.43%15.8g
Water
0.12%4.5g
15.8 gvs4.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Sweetened Dried Cranberries vs Blanched Almonds:
Comparing minerals per 100 grams for Sweetened Dried Cranberries vs Blanched Almonds:
Comparison of macro-nutrients per 100 grams:



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