Comparing Nutrients in 300 calories Cran Pomegranate OCEAN SPRAY VS Cran Cherry OCEAN SPRAY

Weight per 300 calories

• Cran Pomegranate OCEAN SPRAY: 638g
• Cran Cherry OCEAN SPRAY: 652g

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

Which food has more nutrients per 300 calories - Cran Pomegranate OCEAN SPRAY or Cran Cherry OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Cran Cherry OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.066% 0.064g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.02% 0.006g	0.02% 0.007g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	64% 83.2g	130g per day for Men 19-50 years
Sugars	106% 76.6g	110% 79.6g	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	40.5% 29.4g	55% 39.8g	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	% 28g	% 38g	g per day for Men 19-50 years
Sucrose	% 19g	% 1.96g	g per day for Men 19-50 years
Fiber	10% 3.83g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	0.8% 0.45g	2.2% 1.24g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	6.4% 25.5μg	36% 143μg	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	192% 173mg	177% 159mg	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	0.53% 0.64μg	0.54% 0.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.96% 19.6mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.057mg	6.52% 0.059mg	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	9.57% 0.77mg	6.52% 0.52mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.4mg	1.55% 6.52mg	420mg per day for Men 19-50 years
Manganese	5% 0.11mg	7.66% 0.18mg	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	0.91% 6.4mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.2mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.6mg	3.04% 45.7mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	1.78% 0.2mg	11mg per day for Men 19-50 years
Water	15% 555g	15.3% 567g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cran Pomegranate OCEAN SPRAY vs Cran Cherry OCEAN SPRAY:

• Cran Cherry OCEAN SPRAY contains 5.6 times more Vitamin B9 than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Cran Cherry OCEAN SPRAY have similar amounts of Vitamin C per 300 kcal.
• Both Cran Pomegranate OCEAN SPRAY as well as Cran Cherry OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cran Pomegranate OCEAN SPRAY vs Cran Cherry OCEAN SPRAY:

• Cran Pomegranate OCEAN SPRAY has 1.5 times more Iron and 1.7 times more Sodium than Cran Cherry OCEAN SPRAY.
• While Cran Cherry OCEAN SPRAY contains 1.5 times more Manganese and 2.2 times more Potassium than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Cran Cherry OCEAN SPRAY have similar amounts of Copper and Water per 300 kcal.
• Both Cran Pomegranate OCEAN SPRAY as well as Cran Cherry OCEAN SPRAY have insufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cran Cherry OCEAN SPRAY contains 1.4 times more Fructose than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Cran Cherry OCEAN SPRAY have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Cran Pomegranate OCEAN SPRAY as well as Cran Cherry OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.