Comparing Nutrients in 14 ounces Cran Pomegranate OCEAN SPRAY VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Almonds	14%	72%	14%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Energy	6.43% 187kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 50g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	25% 18.3g	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	% 17.5g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 12g	% 15.7g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	3.97% 16μg	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	120% 108mg	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	678% 102mg	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 Pomegranate OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	455% 4.1mg	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	5.95% 0.48mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	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	1.3% 43.7mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	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	9.33% 345g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Cran Pomegranate OCEAN SPRAY has more Vitamin C than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, 139.2 times more Vitamin B3, more Vitamin B6, 11 times more Vitamin B9 and more Vitamin E than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY 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 Cran Pomegranate OCEAN SPRAY vs Almonds:

• Cran Pomegranate OCEAN SPRAY has 19.7 times more Water than Almonds.
• While Almonds contain 134.5 times more Calcium, 114.6 times more Copper, 30.9 times more Iron, 270 times more Magnesium, 121.1 times more Manganese, 481 times more Phosphorus, 66.6 times more Potassium, more Selenium and 156 times more Zinc than Cran Pomegranate OCEAN SPRAY.

Comparison of macro-nutrients per 14 ounces:

• Cran Pomegranate OCEAN SPRAY has 2.8 times more Sugars and 41.8 times more Fructose than Almonds.
• While Almonds contain 12.3 times more Energy, 4993 times more Fat, 3802 times more Saturated Fat, 1.7 times more Carbohydrate, 20.8 times more Fiber and 302.1 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.