Comparing Nutrients in 300 calories Cranberry juice cocktail, bottled VS Almonds

Weight per 300 calories

• Cranberry juice cocktail, bottled: 556g
• Almonds: 51.8g

Almonds have 10.7 times more energy per unit of mass than Cranberry juice cocktail, bottled, which is very high in comparison to other foods. Cranberry juice cocktail, bottled having low energy density.

Which food has more nutrients per 300 calories - Cranberry juice cocktail, bottled or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice cocktail, bottled	0%	2%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Cranberry juice cocktail, bottled	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.8% 75g	8.6% 11g	130g per day for Men 19-50 years
Sugars	91% 66g	3.1% 2.25g	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	38% 27.6g	0.079% 0.057g	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	% 37.7g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	0% 0g	17% 6.48g	38g per day for Men 19-50 years
Protein	0% 0g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice cocktail, bottled	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.42% 0.23mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.78% 0.29mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	5.7% 22.8μg	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	261% 235mg	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	8.15% 1.22mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice cocktail, bottled	Almonds	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	9.35% 374μg	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	6.94% 0.56mg	24% 1.92mg	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	11.6% 0.27mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.79% 5.56mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	2.3% 77.8mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	13% 479g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberry juice cocktail, bottled vs Almonds:

• Cranberry juice cocktail, bottled has more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, 8.2 times more Vitamin B3, more Vitamin B6, more Vitamin B9 and 10.9 times more Vitamin E than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Almonds have similar amounts of Vitamin B5 per 300 kcal.
• Both Cranberry juice cocktail, bottled as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cranberry juice cocktail, bottled vs Almonds:

• Cranberry juice cocktail, bottled has 209.5 times more Water than Almonds.
• While Almonds contain 8.4 times more Calcium, 9.6 times more Copper, 3.5 times more Iron, 25.2 times more Magnesium, 4.2 times more Manganese, 44.9 times more Phosphorus, 4.9 times more Potassium, 1.9 times more Selenium and 9.7 times more Zinc than Cranberry juice cocktail, bottled.

Comparison of macro-nutrients per 300 calories:

• Cranberry juice cocktail, bottled has 82.2 times more Omega 3, 6.7 times more Carbohydrate, 29.3 times more Sugars and 484.4 times more Fructose than Almonds.
• While Almonds contain 46.6 times more Fat, 39.4 times more Saturated Fat, 32.8 times more Omega 6, more Fiber and more Protein than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Almonds have similar amounts of Energy per 300 kcal.
• Both Cranberry juice cocktail, bottled as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.