Comparing Nutrients in 300 calories White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Blanched Almonds

Weight per 300 calories

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY: 612g
• Blanched Almonds: 50.8g

Blanched Almonds have 12 times more energy per unit of mass than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY, which is very high in comparison to other foods. White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY having low energy density.

Which food has more nutrients per 300 calories - White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.063% 0.061g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	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	56.4% 73.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	96% 70g	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	41.4% 30g	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	% 27.6g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 11g	% 2.27g	g per day for Men 19-50 years
Fiber	9.67% 3.67g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.68% 6.12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	6.12% 24.5μg	6.23% 25μg	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	182% 163mg	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	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.45% 24.5mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	6.12% 0.055mg	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	3.06% 0.24mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12.2mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	6.92% 0.16mg	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	2.62% 18.4mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.52% 85.7mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.61μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.22% 18.4mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	2.23% 0.24mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	14.6% 539g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Blanched Almonds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 1.3 times more Vitamin B1, 5.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B3 and more Vitamin E than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Blanched Almonds have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Blanched Almonds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 234.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Calcium, 9.5 times more Copper, 6.8 times more Iron, 11.1 times more Magnesium, 5.9 times more Manganese, 13.3 times more Phosphorus, 3.9 times more Potassium and 6.2 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 7.7 times more Carbohydrate, 29.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 436.2 times more Fat, 328.3 times more Saturated Fat, 1.4 times more Fiber and 8.1 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.