Comparing Nutrients in 14 ounces Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added VS Almonds

Macros Ratio

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

Macro Nutrients

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Almonds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	47% 15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.7g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	25% 18.3g	24% 17.3g	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	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	43.7% 175μg	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	141% 127mg	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	7.14% 1.07mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	6.96% 278μg	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	2.98% 0.24mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.57% 3.97mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added vs Almonds:

• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added has more Vitamin C than Almonds.
• While Almonds contain 68.3 times more Vitamin B1, 162.6 times more Vitamin B2, 129.2 times more Vitamin B3, 33.6 times more Vitamin B5, 7.2 times more Vitamin B6, more Vitamin B9 and 94.9 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 Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added vs Almonds:

• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added has 21.6 times more Water than Almonds.
• While Almonds contain 26.9 times more Calcium, 147.3 times more Copper, 61.8 times more Iron, 90 times more Magnesium, 155.6 times more Manganese, 481 times more Phosphorus, 16.3 times more Potassium, 41 times more Selenium and 156 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 30.5 times more Energy, more Fat, more Saturated Fat, more Omega 6, 4.6 times more Carbohydrate, 125 times more Fiber and 211.5 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 Almonds have similar amounts of Sugars per 14 oz.
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.