Comparing Nutrients in 1 kilogram Almonds VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Almonds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	200% 5790kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.031% 0.01g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	60% 43.5g	69.2% 50.2g	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	1.5% 1.1g	40% 29g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 2g	g per day for Men 19-50 years
Fiber	329% 125g	18.4% 7g	38g per day for Men 19-50 years
Protein	378% 212g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	0% 0mg	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	NA	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	366% 329mg	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	1709% 256mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	269% 2690mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	10% 0.09mg	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	464% 37mg	5% 0.4mg	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	13.5% 0.31mg	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	14% 470mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	25.4% 938g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Almonds have more Vitamin B1, more Vitamin B2, 139.2 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains more Vitamin C than Almonds.
• Both Almonds as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Almonds have 67.3 times more Calcium, 114.6 times more Copper, 92.8 times more Iron, 90 times more Magnesium, 70.3 times more Manganese, 120.3 times more Phosphorus, 15.6 times more Potassium, more Selenium and 156 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 21.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 22.3 times more Energy, more Fat, 3802 times more Saturated Fat, 3.7 times more Carbohydrate, 17.9 times more Fiber and 29 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 26.4 times more Fructose than Almonds.
• Both Almonds and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have similar amounts of Sugars per 1 kg.
• Both Almonds as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.