Comparing Nutrients in 300 calories Cranberry Juice VS Almonds

Weight per 300 calories

• Cranberry Juice: 652g
• Almonds: 51.8g

Almonds have 12.6 times more energy per unit of mass than Unsweetened Cranberry Juice, which is very high in comparison to other foods. Cranberry Juice having low energy density.

Which food has more nutrients per 300 calories - Cranberry Juice or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Cranberry Juice	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	61.2% 79.6g	8.6% 11g	130g per day for Men 19-50 years
Sugars	109% 79g	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	6.43% 4.66g	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	% 17.6g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	1.7% 0.65g	17% 6.48g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Almonds	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	1.63% 6.52μg	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	67.4% 60.7mg	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	52% 7.83mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.7% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Almonds	Recommended Dietary Allowance
Calcium	5.2% 52mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	59.4% 0.53mg	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	20.4% 1.63mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	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	12% 84.8mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	15.4% 568g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberry Juice vs Almonds:

• Unsweetened Cranberry Juice has 4.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 5 times more Vitamin B2, 3.2 times more Vitamin B3, 3.5 times more Vitamin B9 and 1.7 times more Vitamin E than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice 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 vs Almonds:

• Unsweetened Cranberry Juice has 1.2 times more Manganese, 1.3 times more Potassium and 248.7 times more Water than Almonds.
• While Almonds contain 2.7 times more Calcium, 1.5 times more Copper, 3.6 times more Magnesium, 2.9 times more Phosphorus, 3.3 times more Selenium and 2.5 times more Zinc than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Unsweetened Cranberry Juice has 117.5 times more Omega 3, 7.1 times more Carbohydrate, 35 times more Sugars and 81.8 times more Fructose than Almonds.
• While Almonds contain 30.5 times more Fat, 30.2 times more Saturated Fat, 23.3 times more Omega 6, 9.9 times more Fiber and 4.3 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Almonds have similar amounts of Energy per 300 kcal.
• Both Unsweetened Cranberry Juice as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.