Comparing Nutrients in 100 calories Cran Raspberry Juice Drink OCEAN SPRAY VS Cran Lemonade OCEAN SPRAY

Weight per 100 calories

• Cran Raspberry Juice Drink OCEAN SPRAY: 204g
• Cran Lemonade 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 - Cran Raspberry Juice Drink OCEAN SPRAY or Cran Lemonade OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Cran Raspberry Juice Drink OCEAN SPRAY	2%	0%	98%
Cran Lemonade OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Cran Raspberry Juice Drink OCEAN SPRAY	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	0.007% 0.002g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	19% 24.7g	130g per day for Men 19-50 years
Sugars	32% 23.3g	32% 23g	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	12% 8.78g	3.37% 2.44g	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	% 7.96g	% 2.44g	g per day for Men 19-50 years
Sucrose	% 6.53g	% 18.2g	g per day for Men 19-50 years
Fiber	3.22% 1.22g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	1.02% 0.57g	0.28% 0.16g	56g per day for Men 19-50 years

Vitamins

	Cran Raspberry Juice Drink OCEAN SPRAY	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.23% 2.04μg	0.25% 2.22μg	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	0.33% 0.053mg	0.36% 0.058mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	2.04% 8.16μg	NA	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	61.7% 55.5mg	80.5% 72.4mg	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	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.19% 0.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Raspberry Juice Drink OCEAN SPRAY	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Calcium	0.41% 4.1mg	0.44% 4.44mg	1000mg per day for Men 19-50 years
Copper	2.04% 0.018mg	1.23% 0.011mg	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	1.02% 0.082mg	0.83% 0.067mg	8mg per day for Men 19-50 years
Magnesium	0.49% 2.04mg	0.53% 2.22mg	420mg per day for Men 19-50 years
Manganese	1.95% 0.045mg	1.64% 0.038mg	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	0.29% 2.04mg	0.32% 2.22mg	700mg per day for Men 19-50 years
Potassium	1.1% 36.7mg	0.65% 22.2mg	3400mg per day for Men 19-50 years
Selenium	0.37% 0.2μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	7.7% 116mg	1500mg per day for Men 19-50 years
Zinc	0.37% 0.041mg	0.2% 0.022mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5.33% 197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cran Raspberry Juice Drink OCEAN SPRAY vs Cran Lemonade OCEAN SPRAY:

• Cran Lemonade OCEAN SPRAY contains 1.3 times more Vitamin C than Cran Raspberry Juice Drink OCEAN SPRAY.
• Both Cran Raspberry Juice Drink OCEAN SPRAY as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cran Raspberry Juice Drink OCEAN SPRAY vs Cran Lemonade OCEAN SPRAY:

• Cran Raspberry Juice Drink OCEAN SPRAY has 1.7 times more Copper, 1.2 times more Iron and 1.7 times more Potassium than Cran Lemonade OCEAN SPRAY.
• While Cran Lemonade OCEAN SPRAY contains 4 times more Sodium than Cran Raspberry Juice Drink OCEAN SPRAY.
• Both Cran Raspberry Juice Drink OCEAN SPRAY and Cran Lemonade OCEAN SPRAY have similar amounts of Manganese and Water per 100 kcal.
• Both Cran Raspberry Juice Drink OCEAN SPRAY as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cran Raspberry Juice Drink OCEAN SPRAY has 3.6 times more Fructose and 3.7 times more Protein than Cran Lemonade OCEAN SPRAY.
• Both Cran Raspberry Juice Drink OCEAN SPRAY and Cran Lemonade OCEAN SPRAY have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 kcal.
• Both Cran Raspberry Juice Drink OCEAN SPRAY as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.