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Compare Nutrients in 100 grams AlmondsVS Cranberry Beans

Macros Ratio

ProteinsFatsCarbs

Almonds
15%
78%
7%
Cranberry Beans
27%
3%
70%

Vitamins

100gRDA for Men 19-30 years
AlmondsCranberry Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
17%
62%
0.205 mg0.747 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
87.5%
16%
1.138 mg0.213 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
22.6%
9.1%
3.618 mg1.455 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
10.5%
23.8%
0.137 mg0.309 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
0%
0 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
171%
NA
25.63 mgNA mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
NA
0 μgNA μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
11%
151%
44 μg604 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
AlmondsCranberry Beans
Calcium
27%
12.7%
269 mg127 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
115%
88%
1.031 mg0.794 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
46%
62.5%
3.71 mg5 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
67.5%
39%
270 mg156 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
95%
40%
2.179 mg0.92 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
68.7%
53%
481 mg372 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
15.6%
28%
733 mg1332 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
7.45%
23%
4.1 μg12.7 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
0.4%
1 mg6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
28%
33%
3.12 mg3.63 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Almonds vs Cranberry Beans:
Almonds have 5.3 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, 2.3 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 1.3 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 100g.

Macro Nutrients

100gRDA for Men 19-30 years
AlmondsCranberry Beans
Fat
51%
1.27%
49.93 g1.23 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
37.8%
41%
21.15 g23.03 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
16.6%
46%
21.55 g60.05 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
20%
11.6%
579 kcal335 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
6%
NA
4.35 gNA gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
33%
65%
12.5 g24.7 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
12%
0.99%
3.802 g0.316 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.19%
15%
0.003 g0.24 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
72%
1.7%
12.324 g0.287 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.12%
0.33%
4.41 g12.39 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Almonds have 40.6 times more Fat, 1.7 times more Energy, 12 times more Saturated Fat and 42.9 times more Omega 6 than Raw Cranberry Beans. While Raw Cranberry Beans contain 2.8 times more Carbohydrate, 2 times more Fiber and 80 times more Omega 3 than Almonds. Both Almonds and Raw Cranberry Beans have similar amounts of Protein per 100g.