Comparing Nutrients in 1 pound Almonds VS Cran Lemonade OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cran Lemonade OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Almonds	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Energy	91% 2626kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.014% 0.005g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	65% 47g	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	0.69% 0.5g	6.9% 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	% 0.77g	% 5g	g per day for Men 19-50 years
Sucrose	% 18g	% 37g	g per day for Men 19-50 years
Fiber	149% 56.7g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	171% 96g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	164% 148mg	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	775% 116mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Calcium	122% 1220mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	2.5% 0.023mg	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	210% 17mg	1.7% 0.14mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	3.35% 0.077mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	0.65% 4.54mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	1.33% 45.4mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 402g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cran Lemonade OCEAN SPRAY:

• Almonds have more Vitamin B1, more Vitamin B2, 139.2 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Cran Lemonade OCEAN SPRAY.
• While Cran Lemonade OCEAN SPRAY contains more Vitamin C than Almonds.
• Both Almonds as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cran Lemonade OCEAN SPRAY:

• Almonds have 134.5 times more Calcium, 206.2 times more Copper, 123.7 times more Iron, 270 times more Magnesium, 128.2 times more Manganese, 481 times more Phosphorus, 73.3 times more Potassium, 41 times more Selenium and 312 times more Zinc than Cran Lemonade OCEAN SPRAY.
• While Cran Lemonade OCEAN SPRAY contains 52 times more Sodium and 20.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 12.9 times more Energy, more Fat, 3802 times more Saturated Fat, 1.9 times more Carbohydrate, 20.8 times more Fiber and 302.1 times more Protein than Cran Lemonade OCEAN SPRAY.
• While Cran Lemonade OCEAN SPRAY contains 2.4 times more Sugars and 10 times more Fructose than Almonds.
• Both Almonds as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.