Comparing Nutrients in 14 ounces Blanched Almonds VS Cranberry-grape Juice Drink, Bottled

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Blanched Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	80.7% 2342kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	42.7% 55.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	152% 85g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	8.55% 0.11mg	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	48.6% 194μg	0.99% 3.97μg	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	141% 127mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	94% 937mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	3.1% 0.028mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.45% 258μg	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	163% 13mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	27.3% 0.63mg	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	273% 1909mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cranberry-grape Juice Drink, Bottled per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cranberry-grape Juice Drink, Bottled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cranberry-grape Juice Drink, Bottled:

• 14 ounces of Blanched Almonds have 19.1 times more Vitamin B1, 39.5 times more Vitamin B2, 29.2 times more Vitamin B3, 5.9 times more Vitamin B5, 4.1 times more Vitamin B6 and 49 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While 14 oz of Cranberry-grape Juice Drink, Bottled contain more Vitamin C than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 14 ounces of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Blanched Almonds as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cranberry-grape Juice Drink, Bottled:

• 14 ounces of Blanched Almonds have 29.5 times more Calcium, 146.7 times more Copper, 328 times more Iron, 89.3 times more Magnesium, 11.6 times more Manganese, 120.3 times more Phosphorus, 27.5 times more Potassium, more Selenium and 74.3 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• While 14 oz of Cranberry-grape Juice Drink, Bottled contain 19 times more Water than Blanched Almonds.
• 14 ounces of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 10.5 times more Energy, 525.2 times more Fat, 119.8 times more Saturated Fat, 537.6 times more Omega 6, 1.3 times more Carbohydrate, 99 times more Fiber and 107 times more Protein than Cranberry-grape Juice Drink, Bottled.
• 14 ounces of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Energy, Omega 6, Fiber and Protein