Comparing Nutrients in 7 ounces Sweetened Dried CranberriesVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Sweetened Dried Cranberries

97%

Oil Roasted Almonds

13%

76%

11%

7 oz ▼

Macro Nutrients

Sweetened Dried Cranberriesvs Oil Roasted Almonds

21%611kcal

Energy

41.5%1205kcal

611 kcalvs1205 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.23%2.16g

Fat

113%109g

2.16 gvs109 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.17g

Saturated Fat

26%8.35g

0.17 gvs8.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.85%0.046g

Omega 3

0%0g

0.046 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.86%0.32g

Omega 6

158%27g

0.32 gvs27 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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126%164g

Carbohydrate

27%35g

164 gvs35 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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199%144g

Sugars

12.5%9.03g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

144 gvs9.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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74%53.6g

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]

53.6 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%59g

Glucose

%0.079g

59 gvs0.079 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%31.4g

Sucrose

%8.7g

31.4 gvs8.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.7%10.5g

Fiber

55%21g

10.5 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.6%0.34g

Protein

75.2%42g

0.34 gvs42 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweetened Dried Cranberriesvs Oil Roasted Almonds

0.44%3.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.97 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.15%0.026mg

Vitamin B1

15.2%0.18mg

Thiamine

0.026 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.27%0.056mg

Vitamin B2

119%1.55mg

Riboflavin

0.056 mgvs1.55 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%1.1mg

Vitamin B3

45.5%7.27mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs7.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

9.1%0.45mg

Pantothenic acid

NA mgvs0.45 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.8%0.075mg

Vitamin B6

18%0.23mg

Pyridoxine

0.075 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

13.4%53.6μg

Folates and Folic Acid

0 μgvs53.6 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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0.44%0.4mg

Vitamin C

0%0mg

Ascorbic acid

0.4 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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27.8%4.17mg

Vitamin E

344%51.5mg

Tocopherols and Tocotrienols

4.17 mgvs51.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.6%15μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

15 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweetened Dried Cranberriesvs Oil Roasted Almonds

1.8%18mg

Calcium

57.7%577mg

18 mgvs577 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg

Copper

211%1.9mg

0.13 mgvs1.9 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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9.67%0.77mg

Iron

91%7.3mg

0.77 mgvs7.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.9%7.94mg

Magnesium

129%544mg

7.94 mgvs544 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.5%0.36mg

Manganese

212%4.9mg

0.36 mgvs4.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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2.27%16mg

Phosphorus

132%925mg

16 mgvs925 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.86%97mg

Potassium

40.8%1387mg

97 mgvs1387 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg

Selenium

14.8%8.14μg

1.2 μgvs8.14 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.92mg

Sodium

0.13%2mg

9.92 mgvs2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.8%0.2mg

Zinc

55.4%6.1mg

0.2 mgvs6.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.85%31.3g

Water

0.15%5.56g

31.3 gvs5.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Sweetened Dried Cranberries vs Oil Roasted Almonds:

Sweetened Dried Cranberries have more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 7.1 times more Vitamin B1, 27.9 times more Vitamin B2, 6.7 times more Vitamin B3, 3.1 times more Vitamin B6, more Vitamin B9 and 12.4 times more Vitamin E than Sweetened Dried Cranberries.
Both Sweetened Dried Cranberries as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Dried Cranberries vs Oil Roasted Almonds:

Oil Roasted Almonds contain 32.3 times more Calcium, 15.2 times more Copper, 9.4 times more Iron, 68.5 times more Magnesium, 13.7 times more Manganese, 58.3 times more Phosphorus, 14.3 times more Potassium, 6.8 times more Selenium and 30.7 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 7 ounces:

Sweetened Dried Cranberries have more Omega 3, 4.7 times more Carbohydrate, 15.9 times more Sugars and more Fructose than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2 times more Energy, 50.6 times more Fat, 47.8 times more Saturated Fat, 85 times more Omega 6, 2 times more Fiber and 124.9 times more Protein than Sweetened Dried Cranberries.
Both Sweetened Dried Cranberries as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Sweetened Dried CranberriesVS Canned Cranberry Sauce sweetenedOil Roasted AlmondsVS Canned Cranberry Sauce sweetenedSweetened Dried CranberriesVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 7 ounces Sweetened Dried CranberriesVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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