Comparing Nutrients in 300 calories Diet Cran Cherry OCEAN SPRAY VS Cereal Coffee Substitute

Weight per 300 calories

• Diet Cran Cherry OCEAN SPRAY: 7500g
• Cereal Coffee Substitute: 83.3g

Cereal Coffee Substitute Powder has 90 times more energy per unit of mass than Diet Cran Cherry OCEAN SPRAY, which is high in comparison to other foods. Diet Cran Cherry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Diet Cran Cherry OCEAN SPRAY or Cereal Coffee Substitute?

Macros Ratio

	Protein	Fat	Carbs
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%
Cereal Coffee Substitute	7%	6%	87%

Macro Nutrients

	Diet Cran Cherry OCEAN SPRAY	Cereal Coffee Substitute	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	4.32% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	5.56% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	5.32% 3.86g	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	7.24% 5.25g	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	118% 45g	51% 19.4g	38g per day for Men 19-50 years
Protein	28% 15.8g	8.94% 5g	56g per day for Men 19-50 years

Vitamins

	Diet Cran Cherry OCEAN SPRAY	Cereal Coffee Substitute	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	48% 0.62mg	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	75% 300μg	11% 43.3μg	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	2733% 2460mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.25% 7.5μg	1.1% 1.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cran Cherry OCEAN SPRAY	Cereal Coffee Substitute	Recommended Dietary Allowance
Calcium	7.5% 75mg	4.83% 48.3mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	19.3% 0.17mg	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	37.5% 3mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	40% 0.92mg	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% 0mg	69% 483mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	60% 2036mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	3.86% 0.43mg	11mg per day for Men 19-50 years
Water	201% 7433g	0.18% 6.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Diet Cran Cherry OCEAN SPRAY vs Cereal Coffee Substitute:

• Diet Cran Cherry OCEAN SPRAY has more Vitamin A, 6.9 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin K than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains more Vitamin B1, more Vitamin B2, 7.5 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Cereal Coffee Substitute Powder have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Diet Cran Cherry OCEAN SPRAY vs Cereal Coffee Substitute:

• Diet Cran Cherry OCEAN SPRAY has 1.6 times more Calcium, 3.9 times more Copper, 8.7 times more Sodium, 1.8 times more Zinc and 1116.3 times more Water than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 1.3 times more Iron, 2.7 times more Magnesium, more Phosphorus, 2.3 times more Potassium and more Selenium than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Cereal Coffee Substitute Powder have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Diet Cran Cherry OCEAN SPRAY has 4.3 times more Sugars, 2.3 times more Fiber and 3.1 times more Protein than Cereal Coffee Substitute Powder.
• Both Diet Cran Cherry OCEAN SPRAY and Cereal Coffee Substitute Powder have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Diet Cran Cherry OCEAN SPRAY as well as Cereal Coffee Substitute Powder have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.