Comparing Nutrients in 300 calories Cran Grape OCEAN SPRAY VS Instant Coffee

Weight per 300 calories

• Cran Grape OCEAN SPRAY: 556g
• Instant Coffee: 85g

Regular Instant Coffee Powder has 6.5 times more energy per unit of mass than Cran Grape OCEAN SPRAY, which is high in comparison to other foods. Cran Grape OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 300 calories - Cran Grape OCEAN SPRAY or Instant Coffee?

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Instant Coffee	14%	1%	85%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Instant Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.44% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.017% 0.006g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	1.9% 5.56mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	49.3% 64g	130g per day for Men 19-50 years
Sugars	97% 70g	0% 0g	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	29% 21g	NA	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 29g	NA	g per day for Men 19-50 years
Fiber	8.77% 3.33g	0% 0g	38g per day for Men 19-50 years
Protein	2.1% 1.17g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Instant Coffee	Recommended Dietary Allowance
Vitamin A	0.62% 5.56μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0.57% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.84% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.9% 0.14mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.65% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	1.9% 0.025mg	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	5.56% 22.2μg	0% 0μg	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	173% 156mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.56μg	1.35% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Instant Coffee	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	13% 0.12mg	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	2.78% 0.22mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	1.32% 5.56mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	63.3% 1.45mg	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	1.6% 11mg	36.8% 258mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	88.4% 3004mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	7.04% 106mg	2.1% 31.4mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	13% 481g	0.071% 2.63g	3700g per day for Men 19-50 years

Cran Grape OCEAN SPRAY VS Instant Coffee Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cran Grape OCEAN SPRAY or Instant Coffee?

Lets compare vitamin content per 300 calories of Cran Grape OCEAN SPRAY vs Instant Coffee:

• 300 calories of Cran Grape OCEAN SPRAY have more Vitamin C than Instant Coffee.
• While 300 kcal of Regular Instant Coffee Powder contain 165.8 times more Vitamin B3 than Cran Grape OCEAN SPRAY.
• 300 calories of Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin B3
• 300 calories of Instant Coffee have insufficient amounts of Vitamin C
• Both Cran Grape OCEAN SPRAY as well as Regular Instant Coffee Powder have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cran Grape OCEAN SPRAY vs Instant Coffee:

• 300 calories of Cran Grape OCEAN SPRAY have 3.4 times more Sodium and 182.4 times more Water than Instant Coffee.
• While 300 kcal of Regular Instant Coffee Powder contain 7.2 times more Calcium, 2.4 times more Copper, 16.9 times more Iron, 50 times more Magnesium, 7.7 times more Manganese, 23.2 times more Phosphorus, 49.2 times more Potassium and more Selenium than Cran Grape OCEAN SPRAY.
• 300 calories of Cran Grape OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium
• Both Cran Grape OCEAN SPRAY as well as Regular Instant Coffee Powder lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cran Grape OCEAN SPRAY have more Sugars and more Fiber than Instant Coffee.
• While 300 kcal of Regular Instant Coffee Powder contain 8.9 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Instant Coffee offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cran Grape OCEAN SPRAY provide inadequate amounts of Protein
• 300 calories of Instant Coffee provide inadequate amounts of Fiber
• Both Cran Grape OCEAN SPRAY as well as Regular Instant Coffee Powder provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.