Comparing Nutrients in 100 calories Almonds VS Cranberry-grape Juice Drink, Bottled

Weight per 100 calories

• Almonds: 17.3g
• Cranberry-grape Juice Drink, Bottled: 179g

Almonds have 10.3 times more energy per 100g than Cranberry-grape Juice Drink, Bottled. It has very high energy density when compared to other foods. Cranberry-grape Juice Drink, Bottled having low energy density.

Which food has more nutrients per 100 calories - Almonds or Cranberry-grape Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.24% 0.041g	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	19.2% 25g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	0.47% 0.18g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cranberry-grape Juice Drink, Bottled	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	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	2.47% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	3.85% 0.05mg	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	0.45% 1.8μg	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	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.43% 14.3mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	1.4% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.9% 116μg	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	0.22% 0.018mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	1.28% 5.36mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	12.3% 0.28mg	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	1.02% 7.14mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.36% 5.36mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.65% 0.071mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Cranberry-grape Juice Drink, Bottled:

• Almonds have 2 times more Vitamin B1, 6.1 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.3 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 2.1 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Cranberry-grape Juice Drink, Bottled have similar amounts of Vitamin B5 per 100 kcal.
• Both Almonds as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Cranberry-grape Juice Drink, Bottled:

• Almonds have 3.3 times more Calcium, 14.2 times more Copper, 35.9 times more Iron, 8.7 times more Magnesium, 1.3 times more Manganese, 11.6 times more Phosphorus, 3 times more Potassium, more Selenium and 7.5 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 200.7 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 48.3 times more Fat, 11.1 times more Saturated Fat, 51.8 times more Omega 6, 12.1 times more Fiber and 10.2 times more Protein than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 6.7 times more Carbohydrate than Almonds.
• Both Almonds and Cranberry-grape Juice Drink, Bottled have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.