Comparing Nutrients in 100 calories Cranberry Juice Cocktail VS Ruby Red Cranberry OCEAN SPRAY

Weight per 100 calories

• Cranberry Juice Cocktail: 192g
• Ruby Red Cranberry OCEAN SPRAY: 222g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Cranberry Juice Cocktail or Ruby Red Cranberry OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice Cocktail	0%	6%	94%
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Cranberry Juice Cocktail	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.023% 0.022g	97g per day for Men 19-50 years
Saturated Fat	NA	0.021% 0.007g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	30.3% 22g	33.8% 24.5g	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	13.7% 9.94g	7.36% 5.33g	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	% 11g	% 5.1g	g per day for Men 19-50 years
Sucrose	% 1.06g	% 13.6g	g per day for Men 19-50 years
Fiber	NA	3.5% 1.33g	38g per day for Men 19-50 years
Protein	0% 0g	0.28% 0.16g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice Cocktail	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	NA	5.93% 53.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.3% 0.048mg	0.36% 0.058mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.092mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0% 0mg	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	NA	2.22% 8.9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71.6% 64.4mg	67% 60.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.19% 0.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice Cocktail	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	0.58% 5.77mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	2.22% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	0.96% 0.077mg	1.1% 0.089mg	8mg per day for Men 19-50 years
Magnesium	0.46% 1.92mg	1.06% 4.44mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	0.58% 0.013mg	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	0.27% 1.92mg	1.27% 8.9mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.5mg	2.55% 86.7mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.85mg	1.63% 24.4mg	1500mg per day for Men 19-50 years
Zinc	0.35% 0.038mg	0.4% 0.044mg	11mg per day for Men 19-50 years
Water	4.54% 168g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cranberry Juice Cocktail vs Ruby Red Cranberry OCEAN SPRAY:

Both Cranberry Juice Cocktail and Ruby Red Cranberry OCEAN SPRAY have similar amounts of vitamins per 100 kcal
• Both Cranberry Juice Cocktail and Ruby Red Cranberry OCEAN SPRAY have similar amounts of Vitamin C per 100 kcal.
• Both Cranberry Juice Cocktail as well as Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 in 100 kcal.

Comparing minerals per 100 calories for Cranberry Juice Cocktail vs Ruby Red Cranberry OCEAN SPRAY:

• Cranberry Juice Cocktail has 1.4 times more Copper and 8.7 times more Manganese than Ruby Red Cranberry OCEAN SPRAY.
• While Ruby Red Cranberry OCEAN SPRAY contains 1.9 times more Calcium, 2.3 times more Magnesium, 4.6 times more Phosphorus, 2.4 times more Potassium and 6.4 times more Sodium than Cranberry Juice Cocktail.
• Both Cranberry Juice Cocktail and Ruby Red Cranberry OCEAN SPRAY have similar amounts of Iron and Water per 100 kcal.
• Both Cranberry Juice Cocktail as well as Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cranberry Juice Cocktail has 1.9 times more Fructose than Ruby Red Cranberry OCEAN SPRAY.
• Both Cranberry Juice Cocktail and Ruby Red Cranberry OCEAN SPRAY have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Cranberry Juice Cocktail as well as Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Fat, Glucose, Sucrose and Protein in 100 kcal.