Comparing Nutrients in 14 ounces Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Roasted Almonds	Recommended Dietary Allowance
Energy	6.16% 179kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	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	0.023% 0.004g	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	33.3% 43.3g	64% 83.4g	130g per day for Men 19-50 years
Sugars	53.6% 39g	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	31.2% 22.6g	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	% 16g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 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	1.9% 1.07g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Roasted 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	1.65% 0.02mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	18% 71.4μg	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	139% 125mg	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	0.26% 0.04mg	632% 95mg	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

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	485% 4.36mg	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	3.97% 0.32mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	4.54% 31.8mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	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	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Roasted Almonds:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.4 times more Vitamin B1, 79.8 times more Vitamin B2, 38.7 times more Vitamin B3, 7.6 times more Vitamin B6, 3.1 times more Vitamin B9 and 2390 times more Vitamin E than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium 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 juice blend, 100% juice, bottled, with added vitamin C and calcium vs Roasted Almonds:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 36.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.1 times more Calcium, 68.7 times more Copper, 46.6 times more Iron, 55.8 times more Magnesium, 33.3 times more Manganese, 58.9 times more Phosphorus, 9.4 times more Potassium, 20 times more Selenium and 66.2 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.

Comparison of macro-nutrients per 14 ounces:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 2 times more Sugars and 570 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.3 times more Energy, 437.8 times more Fat, 2046 times more Saturated Fat, 12945 times more Omega 6, 1.9 times more Carbohydrate, 109 times more Fiber and 77.6 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.