Comparing Nutrients in 14 ounces Almonds VS Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	0%	0%	100%

Macro Nutrients

	Almonds	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Recommended Dietary Allowance
Energy	79.2% 2298kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	14% 18.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	25% 18.2g	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	0% 0g	38g per day for Men 19-50 years
Protein	150% 84g	0.14% 0.079g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	0.099% 0.016mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	0.079% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	0% 0μg	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	0% 0mg	142% 128mg	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	678% 102mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Recommended Dietary Allowance
Calcium	107% 1068mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.96% 278μg	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	184% 14.7mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	1.04% 0.024mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener:

• 14 ounces of Almonds have more Vitamin B1, 569 times more Vitamin B2, 904.5 times more Vitamin B3, 471 times more Vitamin B5, 68.5 times more Vitamin B6, more Vitamin B9 and 512.6 times more Vitamin E than Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener.
• While 14 oz of Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener contain more Vitamin C than Almonds.
• 14 ounces of Almonds have insufficient amounts of Vitamin C
• 14 ounces of Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Almonds as well as Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener:

• 14 ounces of Almonds have 29.9 times more Calcium, 103.1 times more Copper, 92.8 times more Iron, 135 times more Magnesium, 363.2 times more Manganese, 481 times more Phosphorus, 29.3 times more Potassium, more Selenium and 156 times more Zinc than Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener.
• While 14 oz of Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener contain 21.6 times more Water than Almonds.
• 14 ounces of Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 30.5 times more Energy, 4993 times more Fat, more Saturated Fat, more Omega 6, 4.7 times more Carbohydrate, more Fiber and 1057.5 times more Protein than Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener.
• Both Almonds and Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Almonds as well as Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener provide inadequate amounts of Omega 3 in 14 ounces.