Comparing Nutrients in 1 pound Cranberry Juice VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Cranberry Juice	Almonds	Recommended Dietary Allowance
Energy	7.2% 209kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	75% 98g	130g per day for Men 19-50 years
Sugars	75.7% 55g	27.2% 19.7g	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	4.47% 3.24g	0.69% 0.5g	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	% 12.2g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	149% 56.7g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	50% 200μg	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	47% 42mg	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	36.3% 5.44mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Almonds	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	520% 4.68mg	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	14% 1.13mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.42% 59mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cranberry Juice vs Almonds:

• Unsweetened Cranberry Juice has more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 22.8 times more Vitamin B1, 63.2 times more Vitamin B2, 39.8 times more Vitamin B3, 2.6 times more Vitamin B6, 44 times more Vitamin B9 and 21.4 times more Vitamin E than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cranberry Juice vs Almonds:

• Unsweetened Cranberry Juice has 19.8 times more Water than Almonds.
• While Almonds contain 33.6 times more Calcium, 18.7 times more Copper, 14.8 times more Iron, 45 times more Magnesium, 10.3 times more Manganese, 37 times more Phosphorus, 9.5 times more Potassium, 41 times more Selenium and 31.2 times more Zinc than Unsweetened Cranberry Juice.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Cranberry Juice has 9.3 times more Omega 3 and 2.8 times more Sugars than Almonds.
• While Almonds contain 12.6 times more Energy, 384.1 times more Fat, 380.2 times more Saturated Fat, 293.4 times more Omega 6, 1.8 times more Carbohydrate, 125 times more Fiber and 54.2 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.