Comparing Nutrients in 14 ounces Cran Grape OCEAN SPRAY VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Energy	7.4% 214kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	289% 49g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	57% 74g	130g per day for Men 19-50 years
Sugars	69% 50g	25.3% 18.4g	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	21% 15g	0% 0g	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	% 14.3g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 20.6g	% 17.7g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	35% 0.46mg	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	3.97% 16μg	48.6% 194μg	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	124% 112mg	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	0% 0mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	453% 4.08mg	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	2% 0.16mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	317% 7.3mg	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	1.13% 7.94mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.7mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.28% 343g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cran Grape OCEAN SPRAY vs Blanched Almonds:

• Cran Grape OCEAN SPRAY has more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1, more Vitamin B2, 134.6 times more Vitamin B3, more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin E than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cran Grape OCEAN SPRAY vs Blanched Almonds:

• Cran Grape OCEAN SPRAY has 19.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 114.1 times more Copper, 82 times more Iron, 268 times more Magnesium, 54 times more Manganese, 240.5 times more Phosphorus, 59.9 times more Potassium, more Selenium and 99 times more Zinc than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Blanched Almonds have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cran Grape OCEAN SPRAY has 2.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 10.9 times more Energy, more Fat, 3953 times more Saturated Fat, more Omega 6, 1.4 times more Carbohydrate, 16.5 times more Fiber and 101.9 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.