Comparing Nutrients in 300 calories Cran Grape OCEAN SPRAY VS Roasted Almonds

Weight per 300 calories

• Cran Grape OCEAN SPRAY: 556g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 11.1 times more energy per unit of mass than Cran Grape OCEAN SPRAY, which is very 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 Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.017% 0.006g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	38.2% 6.5g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	97% 70g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	% 29g	% 2.4g	g per day for Men 19-50 years
Fiber	8.77% 3.33g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	2.1% 1.17g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Roasted Almonds	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	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.9% 0.14mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.25% 0.068mg	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	6.9% 27.6μg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	61.3% 0.55mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	1.32% 5.56mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	48.7% 1.1mg	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	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	7.04% 106mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	13% 481g	0.033% 1.2g	3700g per day for Men 19-50 years

Cran Grape OCEAN SPRAY VS Roasted Almonds Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cran Grape OCEAN SPRAY vs Roasted Almonds:

• 300 calories of Cran Grape OCEAN SPRAY have more Vitamin C than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain more Vitamin B2, 12.6 times more Vitamin B3 and more Vitamin E than Cran Grape OCEAN SPRAY.
• 300 calories of Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin C
• Both Cran Grape OCEAN SPRAY as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cran Grape OCEAN SPRAY vs Roasted Almonds:

• 300 calories of Cran Grape OCEAN SPRAY have 70.1 times more Sodium and 397.5 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 8.1 times more Calcium, 11 times more Copper, 8.4 times more Iron, 25.2 times more Magnesium, 5.9 times more Manganese, 21.3 times more Phosphorus, 5.9 times more Potassium and 10 times more Zinc than Cran Grape OCEAN SPRAY.
• 300 calories of Cran Grape OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Cran Grape OCEAN SPRAY as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cran Grape OCEAN SPRAY have 6.9 times more Carbohydrate, 28.7 times more Sugars and 4208.1 times more Fructose than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain more Fat, 369.5 times more Saturated Fat, more Omega 6, 1.6 times more Fiber and 9 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cran Grape OCEAN SPRAY provide inadequate amounts of Omega 6 and Protein
• Both Cran Grape OCEAN SPRAY as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.