Comparing Nutrients in 1 kilogram Roasted Almonds VS Cran Grape OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cran Grape OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Roasted Almonds	Cran Grape OCEAN SPRAY	Recommended Dietary Allowance
Energy	206% 5980kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	101% 132g	130g per day for Men 19-50 years
Sugars	67% 48.6g	174% 126g	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	0.14% 0.1g	52.4% 38g	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	% 0.1g	% 36g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 52g	g per day for Men 19-50 years
Fiber	287% 109g	15.8% 6g	38g per day for Men 19-50 years
Protein	374% 210g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cran Grape 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	64% 0.77mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	0% 0mg	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	138% 550μg	10% 40μg	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	312% 281mg	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	1593% 239mg	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

	Roasted Almonds	Cran Grape OCEAN SPRAY	Recommended Dietary Allowance
Calcium	268% 2680mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	14.8% 0.34mg	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	673% 4710mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	23.4% 865g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cran Grape OCEAN SPRAY per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Cran Grape OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 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 Cran Grape OCEAN SPRAY.
• While 1 kg of Cran Grape OCEAN SPRAY contains more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Roasted Almonds has 89.3 times more Calcium, 122.1 times more Copper, 93.3 times more Iron, 279 times more Magnesium, 65.6 times more Manganese, 235.5 times more Phosphorus, 64.8 times more Potassium, more Selenium and 110.3 times more Zinc than Cran Grape OCEAN SPRAY.
• While 1 kg of Cran Grape OCEAN SPRAY contains 35.9 times more Water than Dry Roasted Almonds.
• 1 kilogram of Cran Grape OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 11.1 times more Energy, more Fat, 4092 times more Saturated Fat, more Omega 6, 1.6 times more Carbohydrate, 18.2 times more Fiber and 99.8 times more Protein than Cran Grape OCEAN SPRAY.
• While 1 kg of Cran Grape OCEAN SPRAY contains 2.6 times more Sugars and 380 times more Fructose than Dry Roasted Almonds.
• 1 kilogram of Cran Grape OCEAN SPRAY provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as Cran Grape OCEAN SPRAY provide inadequate amounts of Omega 3 in one kilogram.