Comparing Nutrients in 300 calories AMBER Hard Cider VS Cran Pomegranate OCEAN SPRAY

Weight per 300 calories

• AMBER Hard Cider: 536g
• Cran Pomegranate OCEAN SPRAY: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - AMBER Hard Cider or Cran Pomegranate OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
AMBER Hard Cider	0%	0%	100%
Cran Pomegranate OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	AMBER Hard Cider	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.066% 0.064g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.02% 0.006g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	61.7% 80g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	106% 76.6g	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	NA	40.5% 29.4g	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	NA	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	0% 0g	10% 3.83g	38g per day for Men 19-50 years
Protein	0% 0g	0.8% 0.45g	56g per day for Men 19-50 years

Vitamins

	AMBER Hard Cider	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.6% 5.36μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.36% 0.07mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.65% 0.11mg	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	1.34% 5.36μg	6.4% 25.5μg	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	13.7% 12.3mg	192% 173mg	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	3.2% 0.48mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	AMBER Hard Cider	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	6.4% 0.057mg	0.9mg per day for Men 19-50 years
Fluoride	5.65% 226μg	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	4% 0.32mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	1.5% 6.4mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	5% 0.11mg	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	4.6% 32mg	0.91% 6.4mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	2.07% 70.2mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	5.1% 76.6mg	1500mg per day for Men 19-50 years
Zinc	0.97% 0.11mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	13% 477g	15% 555g	3700g per day for Men 19-50 years

AMBER Hard Cider VS Cran Pomegranate OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - AMBER Hard Cider or Cran Pomegranate OCEAN SPRAY?

Lets compare vitamin content per 300 calories of AMBER Hard Cider vs Cran Pomegranate OCEAN SPRAY:

• 300 calories of AMBER Hard Cider have more Vitamin B6 than Cran Pomegranate OCEAN SPRAY.
• While 300 kcal of Cran Pomegranate OCEAN SPRAY contain 4.8 times more Vitamin B9 and 14 times more Vitamin C than AMBER Hard Cider.
• 300 calories of AMBER Hard Cider have insufficient amounts of Vitamin B9
• 300 calories of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin B6
• Both AMBER Hard Cider as well as Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for AMBER Hard Cider vs Cran Pomegranate OCEAN SPRAY:

• 300 calories of AMBER Hard Cider have 1.7 times more Copper and 4.1 times more Potassium than Cran Pomegranate OCEAN SPRAY.
• While 300 kcal of Cran Pomegranate OCEAN SPRAY contain 2.4 times more Iron than AMBER Hard Cider.
• Both AMBER Hard Cider and Cran Pomegranate OCEAN SPRAY contain similar levels of Water per 300 calories.
• 300 calories of AMBER Hard Cider lack sufficient amounts of Iron
• 300 calories of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Potassium
• Both AMBER Hard Cider as well as Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cran Pomegranate OCEAN SPRAY contain 2.5 times more Carbohydrate, 2.4 times more Sugars and more Fiber than AMBER Hard Cider.
• Both AMBER Hard Cider and Cran Pomegranate OCEAN SPRAY offer comparable quantities of Energy per 300 calories.
• 300 calories of AMBER Hard Cider provide inadequate amounts of Fiber
• Both AMBER Hard Cider as well as Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Protein in 300 calories.