Comparing Nutrients in 100 calories Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added VS Roasted Almonds

Weight per 100 calories

• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 526g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 31.5 times more energy per unit of mass than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added, which is very high in comparison to other foods. Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added having very low energy density.

Which food has more nutrients per 100 calories - Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	33.4% 24.2g	1.12% 0.81g	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	NA	0.002% 0.002g	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	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	1.4% 0.53g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	0.94% 0.53g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	1.75% 0.023mg	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	0% 0μg	2.3% 9.2μg	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	187% 168mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.47% 1.42mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.82% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	9.22% 369μg	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	3.95% 0.32mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.76% 15.8mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.074mg	16.2% 0.37mg	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	0.75% 5.26mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	0.96% 0.11mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	13.5% 501g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added vs Roasted Almonds:

• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added has 1.2 times more Vitamin B1, 1.4 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.4 times more Vitamin B2, 4.1 times more Vitamin B3, more Vitamin B9 and 2.8 times more Vitamin E than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added vs Roasted Almonds:

• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added has 2 times more Potassium, 52.5 times more Sodium and 1243.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Copper, 2 times more Iron, 3 times more Magnesium, 5.1 times more Manganese, 15 times more Phosphorus and 5.3 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added and Dry Roasted Almonds have similar amounts of Calcium per 100 kcal.
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added as well as Dry Roasted Almonds have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added has 7 times more Carbohydrate and 29.8 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Fat, more Saturated Fat, more Omega 6, 3.5 times more Fiber and 6.7 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.