Comparing Nutrients in 300 calories Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Blanched Almonds

Weight per 300 calories

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY: 2000g
• Blanched Almonds: 50.8g

Blanched Almonds have 39.3 times more energy per unit of mass than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY, which is very high in comparison to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	103% 75g	3.25% 2.35g	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	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	0% 0g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	0% 0g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	545% 7.08mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.3mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	832% 41.6mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	642% 8.34mg	4.5% 0.058mg	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	0% 0μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1042% 25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	556% 500mg	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	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	58% 0.52mg	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	0% 0mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	40.6% 0.93mg	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	2.86% 20mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	52% 1924g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Blanched Almonds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 19.6 times more Vitamin B2, 46.8 times more Vitamin B3, 260.6 times more Vitamin B5, 142.6 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B1, more Vitamin B9 and more Vitamin E than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Blanched Almonds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 43.5 times more Sodium and 838.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 2.6 times more Copper, more Iron, 3.4 times more Magnesium, 1.6 times more Manganese, 12.2 times more Phosphorus, more Potassium and 7.6 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 7.9 times more Carbohydrate and 31.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.