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

Macros Ratio

	Protein	Fat	Carbs
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Diet Cran Cherry OCEAN SPRAY	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.63% 18kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.005g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.44% 3.18g	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.38% 1g	28.5% 20.6g	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	0.44% 0.32g	0% 0g	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	% 0.68g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	125% 47.6g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Diet Cran Cherry OCEAN SPRAY	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	41% 0.54mg	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	4.54% 18μg	30.6% 122μg	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	165% 149mg	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	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cran Cherry OCEAN SPRAY	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	481% 4.33mg	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	2.27% 0.18mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	2.37% 0.054mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	1.6% 54.4mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	127% 14mg	11mg per day for Men 19-50 years
Water	12% 450g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Diet Cran Cherry OCEAN SPRAY has more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Vitamin B1, more Vitamin B2, 141 times more Vitamin B3, more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin E than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Diet Cran Cherry OCEAN SPRAY has 35.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 291 times more Calcium, 106.1 times more Copper, 92 times more Iron, 274 times more Magnesium, 205 times more Manganese, more Phosphorus, 58.3 times more Potassium, more Selenium and 307 times more Zinc than Diet Cran Cherry OCEAN SPRAY.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds contain 151.8 times more Energy, more Fat, 4208 times more Saturated Fat, 25.3 times more Carbohydrate, 20.7 times more Sugars, 17.5 times more Fiber and 101.1 times more Protein than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.