Comparing Nutrients in 14 ounces Cranberry juice cocktail, bottled VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice cocktail, bottled	0%	2%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cranberry juice cocktail, bottled	Blanched Almonds	Recommended Dietary Allowance
Energy	7.4% 214kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	57% 74g	130g per day for Men 19-50 years
Sugars	65% 47g	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	27.2% 19.7g	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	% 27g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.7g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39.3g	38g per day for Men 19-50 years
Protein	0% 0g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice cocktail, bottled	Blanched 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% 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	1% 0.16mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	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	0% 0μg	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	187% 168mg	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	5.82% 0.87mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice cocktail, bottled	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	6.68% 267μg	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	4.96% 0.4mg	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	8.3% 0.19mg	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	0.57% 3.97mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	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	9.24% 342g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry juice cocktail, bottled VS Blanched Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry juice cocktail, bottled versus 14 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cranberry juice cocktail, bottled vs Blanched Almonds:

• 14 ounces of Cranberry juice cocktail, bottled have more Vitamin C than Blanched Almonds.
• While 14 oz of Blanched Almonds contain more Vitamin B1, more Vitamin B2, 85.4 times more Vitamin B3, 6 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 108 times more Vitamin E than Cranberry juice cocktail, bottled.
• 14 ounces of Cranberry juice cocktail, bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• Both Cranberry juice cocktail, bottled as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cranberry juice cocktail, bottled vs Blanched Almonds:

• 14 ounces of Cranberry juice cocktail, bottled have 19.1 times more Water than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 78.7 times more Calcium, 102.7 times more Copper, 32.8 times more Iron, 268 times more Magnesium, 38.2 times more Manganese, 481 times more Phosphorus, 47.1 times more Potassium, 16 times more Selenium and 99 times more Zinc than Cranberry juice cocktail, bottled.
• 14 ounces of Cranberry juice cocktail, bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry juice cocktail, bottled have 2.6 times more Sugars and more Fructose than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 10.9 times more Energy, 525.2 times more Fat, 439.2 times more Saturated Fat, 353.3 times more Omega 6, 1.4 times more Carbohydrate, more Fiber and more Protein than Cranberry juice cocktail, bottled.
• 14 ounces of Cranberry juice cocktail, bottled provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cranberry juice cocktail, bottled as well as Blanched Almonds provide inadequate amounts of Omega 3 in 14 ounces.