Comparing Nutrients in 1 kilogram Almonds VS Cranberry-grape Juice Drink, Bottled

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	200% 5790kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	108% 140g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	2.63% 1g	38g per day for Men 19-50 years
Protein	378% 212g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	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	171% 2.05mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	2.5% 10μg	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	356% 320mg	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	1709% 256mg	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

	Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	269% 2690mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	7.78% 0.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	16.3% 650μg	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	464% 37mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	68.7% 1.58mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cranberry-grape Juice Drink, Bottled:

• Almonds have 20.5 times more Vitamin B1, 63.2 times more Vitamin B2, 30.2 times more Vitamin B3, 8.9 times more Vitamin B5, 4.9 times more Vitamin B6 and 44 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains more Vitamin C than Almonds.
• Both Almonds as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cranberry-grape Juice Drink, Bottled:

• Almonds have 33.6 times more Calcium, 147.3 times more Copper, 371 times more Iron, 90 times more Magnesium, 13.8 times more Manganese, 120.3 times more Phosphorus, 30.5 times more Potassium, more Selenium and 78 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 19.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 10.3 times more Energy, 499.3 times more Fat, 115.2 times more Saturated Fat, 535.8 times more Omega 6, 1.5 times more Carbohydrate, 125 times more Fiber and 105.8 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Almonds as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.