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Comparing Nutrients in 100 grams AlmondsVSCranberry Beans

Macros Ratio

ProteinsFatsCarbs


Almonds
14%
72%
14%
Cranberry Beans
27%
3%
70%
100 g ▼

Macro Nutrients

AlmondsvsCranberry Beans
20%
Energy
11.6%
579 kcalvs335 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
51.5%
Fat
1.27%
50 gvs1.23 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
37.5%
Protein
41%
21 gvs23 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
16.6%
Carbohydrate
46%
21.6 gvs60 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
6%
Sugars
NA
4.35 gvsNA gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
33%
Fiber
65%
12.5 gvs24.7 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
12%
Saturated Fat
1%
3.8 gvs0.32 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
15%
0 gvs0.24 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
70.6%
Omega 6
1.7%
12 gvs0.29 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.12%
Water
0.32%
4.4 gvs12 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

AlmondsvsCranberry Beans
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
17.5%
Thiamine
62.5%
0.21 mgvs0.75 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
87.7%
Vitamin B2
16%
1.14 mgvs0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
22.5%
Vitamin B3
9.13%
3.6 mgvs1.46 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
10.8%
Vitamin B6
24%
0.14 mgvs0.31 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
0%
0 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
171%
Vitamin E
NA
25.6 mgvsNA mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
NA
0 μgvsNA μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
11%
Folate
151%
44 μgvs604 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

AlmondsvsCranberry Beans
27%
Calcium
12.7%
269 mgvs127 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
114%
Copper
87.8%
1.03 mgvs0.79 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
46%
Iron
62.5%
3.7 mgvs5 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
64%
Magnesium
37%
270 mgvs156 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
95%
Manganese
40%
2.18 mgvs0.92 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
68.7%
Phosphorus
53%
481 mgvs372 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
21.6%
Potassium
39%
733 mgvs1332 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
7.45%
Selenium
23%
4.1 μgvs12.7 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.07%
Sodium
0.4%
1 mgvs6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
28%
Zinc
33%
3.12 mgvs3.63 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Cranberry Beans:
Almonds have 5.4 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cranberry Beans. While Raw Cranberry Beans contain 3.6 times more Thiamine, 2.2 times more Vitamin B6 and 13.7 times more Folate than Almonds.

Comparing minerals per 100 grams for Almonds vs Cranberry Beans:
Almonds have 2.1 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese and 1.3 times more Phosphorus than Raw Cranberry Beans. While Raw Cranberry Beans contain 1.4 times more Iron, 1.8 times more Potassium and 3.1 times more Selenium than Almonds. Both Almonds and Raw Cranberry Beans have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Almonds have 1.7 times more Energy, 40.7 times more Fat, 11.9 times more Saturated Fat and 41.4 times more Omega 6 than Raw Cranberry Beans. While Raw Cranberry Beans contain 2.8 times more Carbohydrate and 2 times more Fiber than Almonds. Both Almonds and Raw Cranberry Beans have similar amounts of Protein per 100 g.




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