Comparing Nutrients in 7 ounces AlmondsVS Sweetened Dried Cranberries

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Sweetened Dried Cranberries

97%

7 oz ▼

Macro Nutrients

Almondsvs Sweetened Dried Cranberries

39.6%1149kcal

Energy

21%611kcal

1149 kcalvs611 kcal

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

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102%99g

Fat

2.23%2.16g

99 gvs2.16 g

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

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23.6%7.54g

Saturated Fat

0.55%0.17g

7.54 gvs0.17 g

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

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0.37%0.006g

Omega 3

2.85%0.046g

0.006 gvs0.046 g

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

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144%24.5g

Omega 6

1.86%0.32g

24.5 gvs0.32 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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33%42.8g

Carbohydrate

126%164g

42.8 gvs164 g

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

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12%8.63g

Sugars

199%144g

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

8.63 gvs144 g

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

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0.3%0.22g

Fructose

74%53.6g

≤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]

0.22 gvs53.6 g

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

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%0.34g

Glucose

%59g

0.34 gvs59 g

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

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%7.84g

Sucrose

%31.4g

7.84 gvs31.4 g

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

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65.3%25g

Fiber

27.7%10.5g

25 gvs10.5 g

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

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75%42g

Protein

0.6%0.34g

42 gvs0.34 g

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

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Vitamins

Almondsvs Sweetened Dried Cranberries

0%0μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

0 μgvs3.97 μg

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

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34%0.41mg

Vitamin B1

2.15%0.026mg

Thiamine

0.41 mgvs0.026 mg

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

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174%2.26mg

Vitamin B2

4.27%0.056mg

Riboflavin

2.26 mgvs0.056 mg

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

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45%7.18mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs1.1 mg

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

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18.7%0.93mg

Vitamin B5

Pantothenic acid

0.93 mgvsNA mg

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

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21%0.27mg

Vitamin B6

5.8%0.075mg

Pyridoxine

0.27 mgvs0.075 mg

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

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

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

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22%87.3μg

Vitamin B9

0%0μg

Folates and Folic Acid

87.3 μgvs0 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%0mg

Vitamin C

0.44%0.4mg

Ascorbic acid

0 mgvs0.4 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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339%51mg

Vitamin E

27.8%4.17mg

Tocopherols and Tocotrienols

51 mgvs4.17 mg

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

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0%0μg

Vitamin K

12.6%15μg

Phytomenadione or phylloquinone

0 μgvs15 μg

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

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Minerals

Almondsvs Sweetened Dried Cranberries

53.4%534mg

Calcium

1.8%18mg

534 mgvs18 mg

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

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227%2.05mg

Copper

14%0.13mg

2.05 mgvs0.13 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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92%7.36mg

Iron

9.67%0.77mg

7.36 mgvs0.77 mg

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

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128%536mg

Magnesium

1.9%7.94mg

536 mgvs7.94 mg

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

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188%4.32mg

Manganese

15.5%0.36mg

4.32 mgvs0.36 mg

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

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200%90μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

90 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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136%955mg

Phosphorus

2.27%16mg

955 mgvs16 mg

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

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42.8%1455mg

Potassium

2.86%97mg

1455 mgvs97 mg

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

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14.8%8.14μg

Selenium

2.16%1.2μg

8.14 μgvs1.2 μg

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

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0.13%2mg

Sodium

0.66%9.92mg

2 mgvs9.92 mg

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

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56.3%6.2mg

Zinc

1.8%0.2mg

6.2 mgvs0.2 mg

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

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0.24%8.75g

Water

0.85%31.3g

8.75 gvs31.3 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 Almonds vs Sweetened Dried Cranberries:

Almonds have 15.8 times more Vitamin B1, 40.6 times more Vitamin B2, 6.6 times more Vitamin B3, 3.6 times more Vitamin B6, more Vitamin B9 and 12.2 times more Vitamin E than Sweetened Dried Cranberries.
While Sweetened Dried Cranberries contain more Vitamin K than Almonds.
Both Almonds as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

Almonds have 29.9 times more Calcium, 16.4 times more Copper, 9.5 times more Iron, 67.5 times more Magnesium, 12.1 times more Manganese, 60.1 times more Phosphorus, 15 times more Potassium, 6.8 times more Selenium and 31.2 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 7 ounces:

Almonds have 1.9 times more Energy, 45.8 times more Fat, 43.2 times more Saturated Fat, 77.5 times more Omega 6, 2.4 times more Fiber and 124.4 times more Protein than Sweetened Dried Cranberries.
While Sweetened Dried Cranberries contain 7.7 times more Omega 3, 3.8 times more Carbohydrate, 16.7 times more Sugars and 245.5 times more Fructose than Almonds.
Both Almonds as well as Sweetened Dried Cranberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsSweetened Dried CranberriesVS Blanched AlmondsAlmondsVS Canned Cranberry Sauce sweetenedSweetened Dried CranberriesVS Canned Cranberry Sauce sweetened

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Sweetened Dried Cranberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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