Comparing Nutrients in 100 calories Blanched Almonds VS Canned Cranberry-orange Relish

Weight per 100 calories

• Blanched Almonds: 17g
• Canned Cranberry-orange Relish: 56.2g

Blanched Almonds have 3.3 times more energy per 100g than Canned Cranberry-orange Relish. It has very high energy density when compared to other foods. Canned Cranberry-orange Relish having above average energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Canned Cranberry-orange Relish?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Blanched Almonds	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.058% 0.056g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.021% 0.007g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	20% 26g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	0% 0g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.25% 2.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	0.86% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	0.35% 0.056mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	NA	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	2.08% 8.3μg	NA	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	11.2% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	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

	Blanched Almonds	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	4% 40mg	0.62% 6.18mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	2.5% 0.022mg	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	6.95% 0.56mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	0.54% 2.25mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	NA	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	11.6% 81.5mg	0.64% 4.5mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	NA	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Canned Cranberry-orange Relish:

• Blanched Almonds have 1.9 times more Vitamin B1, 10.7 times more Vitamin B2 and 10.6 times more Vitamin B3 than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Canned Cranberry-orange Relish:

• Blanched Almonds have 6.5 times more Calcium, 7.7 times more Copper, 4.9 times more Iron, 20.2 times more Magnesium, 18.1 times more Phosphorus and 5.2 times more Potassium than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 5.6 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 158.5 times more Fat, 99.4 times more Saturated Fat, more Fiber and 21.5 times more Protein than Canned Cranberry-orange Relish.
• While Canned Cranberry-orange Relish contains 8.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Canned Cranberry-orange Relish have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Canned Cranberry-orange Relish have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.