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

Macros Ratio

	Protein	Fat	Carbs
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Roasted Almonds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	25% 18.3g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	114% 43.3g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	41.5% 0.54mg	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	0% 0μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	385% 8.86mg	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	0.57% 3.97mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	119% 13mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.26% 9.57g	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 Roasted Almonds:

• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 25.7 times more Vitamin B1, 171 times more Vitamin B2, 129.9 times more Vitamin B3, 22.9 times more Vitamin B5, 7.2 times more Vitamin B6, more Vitamin B9 and 88.5 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 Dry Roasted 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 Roasted Almonds:

• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added has 39.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 26.8 times more Calcium, 157 times more Copper, 62.2 times more Iron, 93 times more Magnesium, 159.4 times more Manganese, 471 times more Phosphorus, 15.8 times more Potassium, 20 times more Selenium and 165.5 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds contain 31.5 times more Energy, more Fat, more Saturated Fat, more Omega 6, 4.5 times more Carbohydrate, 109 times more Fiber and 209.6 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 Dry Roasted Almonds have similar amounts of Sugars per 14 oz.
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.