Comparing Nutrients in 300 calories Cranberry sauce, whole, canned, OCEAN SPRAY VS Oil Roasted Almonds

Weight per 300 calories

• Cranberry sauce, whole, canned, OCEAN SPRAY: 190g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 3.8 times more energy per unit of mass than Cranberry sauce, whole, canned, OCEAN SPRAY, which is very high in comparison to other foods. Cranberry sauce, whole, canned, OCEAN SPRAY having above average energy density.

Discover which food has more nutrients per 300 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.098% 0.095g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	82% 59.4g	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	25.4% 18.4g	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	% 32.5g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 2.16g	g per day for Men 19-50 years
Fiber	6% 2.28g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	2.54% 1.42g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.42% 3.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	3.34% 13.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.1% 1.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.57% 5.7mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	3.6% 0.032mg	52.4% 0.47mg	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	4.75% 0.38mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	0.9% 3.8mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	4.95% 0.11mg	53% 1.2mg	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	1.1% 7.6mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	1.17% 40mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.5mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	0.35% 0.038mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3% 111g	0.037% 1.4g	3700g per day for Men 19-50 years

Cranberry Sauce, Whole, Canned, OCEAN SPRAY VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY vs Oil Roasted Almonds:

• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Oil Roasted Almonds have similar amounts of vitamins per 300 kcal
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cranberry sauce, whole, canned, OCEAN SPRAY vs Oil Roasted Almonds:

• 300 kcal of Oil Roasted Almonds contain 25.2 times more Calcium, 14.6 times more Copper, 4.8 times more Iron, 35.7 times more Magnesium, 10.7 times more Manganese, 30.3 times more Phosphorus, 8.7 times more Potassium and 40 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY have 8.8 times more Carbohydrate, 26.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 287.2 times more Fat, 156.5 times more Saturated Fat, 2.3 times more Fiber and 7.4 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Fiber and Protein