Comparing Nutrients in 100 grams Cranberries VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cranberries	4%	2%	94%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cranberries	Roasted Almonds	Recommended Dietary Allowance
Energy	1.6% 46kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	16% 21g	130g per day for Men 19-50 years
Sugars	5.9% 4.27g	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	0.92% 0.67g	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	% 3.44g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 4.75g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	0.82% 0.46g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cranberries	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	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	0.25% 1μg	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	15.6% 14mg	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	8.8% 1.32mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberries	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.8% 8mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	6.22% 0.056mg	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	2.88% 0.23mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	1.57% 11mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Raw Cranberries have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.4 times more Vitamin B1, 59.9 times more Vitamin B2, 36 times more Vitamin B3, 2.4 times more Vitamin B6, 55 times more Vitamin B9 and 18.1 times more Vitamin E than Raw Cranberries.
• Both Raw Cranberries and Dry Roasted Almonds have similar amounts of Vitamin B5 per 100 g.
• Both Raw Cranberries as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cranberries vs Roasted Almonds:

• Raw Cranberries have 36.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 33.5 times more Calcium, 19.6 times more Copper, 16.2 times more Iron, 46.5 times more Magnesium, 8.4 times more Manganese, 42.8 times more Phosphorus, 8.9 times more Potassium, 20 times more Selenium and 36.8 times more Zinc than Raw Cranberries.

Comparison of macro-nutrients per 100 grams:

• Raw Cranberries have 2.2 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13 times more Energy, 404.2 times more Fat, 511.5 times more Saturated Fat, 392.3 times more Omega 6, 1.8 times more Carbohydrate, 3 times more Fiber and 45.6 times more Protein than Raw Cranberries.
• Both Raw Cranberries and Dry Roasted Almonds have similar amounts of Sugars per 100 g.
• Both Raw Cranberries as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.