Comparing Nutrients in 1 kilogram Diet Cran Cherry OCEAN SPRAY VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Diet Cran Cherry OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Energy	1.38% 40kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	162% 210g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	67% 48.6g	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	0.97% 0.7g	0.14% 0.1g	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	% 1.5g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	287% 109g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Diet Cran Cherry OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	105% 1.36mg	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	10% 40μg	138% 550μg	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	364% 328mg	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% 0mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cran Cherry OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Calcium	1% 10mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	970% 22.3mg	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% 0mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	301% 33mg	11mg per day for Men 19-50 years
Water	26.8% 991g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Diet Cran Cherry OCEAN SPRAY vs Roasted Almonds:

• Diet Cran Cherry OCEAN SPRAY has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Vitamin B1, more Vitamin B2, 139.9 times more Vitamin B3, more Vitamin B6, 13.8 times more Vitamin B9 and more Vitamin E than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Diet Cran Cherry OCEAN SPRAY vs Roasted Almonds:

• Diet Cran Cherry OCEAN SPRAY has 41.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 268 times more Calcium, 122.1 times more Copper, 93.3 times more Iron, 279 times more Magnesium, 186 times more Manganese, more Phosphorus, 59.4 times more Potassium, more Selenium and 331 times more Zinc than Diet Cran Cherry OCEAN SPRAY.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 149.5 times more Energy, more Fat, 4092 times more Saturated Fat, 30 times more Carbohydrate, 22.1 times more Sugars, 18.2 times more Fiber and 99.8 times more Protein than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.