Comparing Nutrients in 14 ounces White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Almonds

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Almonds	14%	72%	14%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Energy	6.7% 194kcal	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	36.6% 47.5g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	62.5% 45.3g	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	27% 19.4g	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	% 18g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 7.14g	% 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	1.56% 0.87g	150% 84g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink 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	6.6% 0.079mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	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	15.3% 0.2mg	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	118% 106mg	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% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	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	2% 0.16mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	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	1.7% 12mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	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	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Almonds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has more Vitamin C than Almonds.
• While Almonds contain 10.3 times more Vitamin B1, 19 times more Vitamin B2, 17.2 times more Vitamin B3, 2.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin E than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink 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 White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Almonds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 20 times more Water than Almonds.
• While Almonds contain 67.3 times more Calcium, 114.6 times more Copper, 92.8 times more Iron, 135 times more Magnesium, 83.8 times more Manganese, 160.3 times more Phosphorus, 52.4 times more Potassium, 41 times more Selenium and 78 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.

Comparison of macro-nutrients per 14 ounces:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 2.6 times more Sugars and 44.5 times more Fructose than Almonds.
• While Almonds contain 11.8 times more Energy, 4993 times more Fat, 3802 times more Saturated Fat, 1.8 times more Carbohydrate, 20.8 times more Fiber and 96.1 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.