Comparing Nutrients in 1 kilogram Cranberry Juice Cocktail VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice Cocktail	0%	6%	94%
Almonds	14%	72%	14%

Macro Nutrients

	Cranberry Juice Cocktail	Almonds	Recommended Dietary Allowance
Energy	18% 520kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	NA	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	166% 216g	130g per day for Men 19-50 years
Sugars	157% 114g	60% 43.5g	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	71.3% 51.7g	1.5% 1.1g	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	% 56.8g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 39.5g	g per day for Men 19-50 years
Fiber	NA	329% 125g	38g per day for Men 19-50 years
Protein	0% 0g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice Cocktail	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	372% 335mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice Cocktail	Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	1146% 10.3mg	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	5% 0.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.43% 10mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	284% 31mg	11mg per day for Men 19-50 years
Water	23.6% 874g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cranberry Juice Cocktail vs Almonds:

• Cranberry Juice Cocktail has more Vitamin C than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, 144.7 times more Vitamin B3, 9.8 times more Vitamin B5 and more Vitamin B6 than Cranberry Juice Cocktail.

Comparing minerals per 1 kilogram for Cranberry Juice Cocktail vs Almonds:

• Cranberry Juice Cocktail has 19.8 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 68.7 times more Copper, 92.8 times more Iron, 270 times more Magnesium, 36.3 times more Manganese, 481 times more Phosphorus, 38.6 times more Potassium and 156 times more Zinc than Cranberry Juice Cocktail.

Comparison of macro-nutrients per 1 kilogram:

• Cranberry Juice Cocktail has 2.6 times more Sugars and 47 times more Fructose than Almonds.
• While Almonds contain 11.1 times more Energy, 146.9 times more Fat, 1.8 times more Carbohydrate and more Protein than Cranberry Juice Cocktail.
• Both Cranberry Juice Cocktail as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.