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

Weight per 100 calories

• Almonds: 17.3g
• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 526g

Almonds have 30.5 times more energy per 100g than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added. It has very high energy density when compared 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 - Almonds or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	Almonds	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	33.4% 24.2g	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	0.026% 0.019g	NA	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	0.94% 0.53g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	0% 0μg	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	0% 0mg	187% 168mg	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	29.5% 4.43mg	9.47% 1.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.82% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.22% 369μg	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	8% 0.64mg	3.95% 0.32mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	3.76% 15.8mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	3.2% 0.074mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	0.75% 5.26mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	13.5% 501g	3700g per day for Men 19-50 years

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

• Almonds have 2.2 times more Vitamin B1, 5.3 times more Vitamin B2, 4.2 times more Vitamin B3, more Vitamin B9 and 3.1 times more Vitamin E than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 4.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Vitamin B5 per 100 kcal.
• Both Almonds as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Almonds have 4.8 times more Copper, 2 times more Iron, 3 times more Magnesium, 5.1 times more Manganese, 15.8 times more Phosphorus, 1.3 times more Selenium and 5.1 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 1.9 times more Potassium, 152.4 times more Sodium and 657.8 times more Water than Almonds.
• Both Almonds and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have more Fat, more Saturated Fat, more Omega 6, 4.1 times more Fiber and 6.9 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 6.6 times more Carbohydrate and 32.2 times more Sugars than Almonds.
• Both Almonds and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.