Comparing Nutrients in 300 calories Almonds VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 300 calories

• Almonds: 51.8g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 667g

Almonds have 12.9 times more energy per 100g than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium. It has very high energy density when compared to other foods. Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium having low energy density.

Which food has more nutrients per 300 calories - Almonds or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Almonds	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.039% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	56% 72.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	90% 65.3g	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	0.079% 0.057g	52.4% 38g	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	% 0.088g	% 26.7g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0.67g	g per day for Men 19-50 years
Fiber	17% 6.48g	1.75% 0.67g	38g per day for Men 19-50 years
Protein	19.6% 11g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.74% 6.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	30% 120μg	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	0% 0mg	233% 210mg	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	88.5% 13.3mg	0.44% 0.067mg	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

	Almonds	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	14% 139mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	12% 0.11mg	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	24% 1.92mg	6.67% 0.53mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	19.4% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	7.6% 53.3mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	16% 591g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Almonds have 3.2 times more Vitamin B1, 5.9 times more Vitamin B2, 3 times more Vitamin B3 and 199.2 times more Vitamin E than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 1.7 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Almonds have 5 times more Copper, 3.6 times more Iron, 4.2 times more Magnesium, 2.5 times more Manganese, 4.7 times more Phosphorus, 3.2 times more Selenium and 4.8 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 1.3 times more Potassium and 258.5 times more Water than Almonds.
• Both Almonds and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 32.3 times more Fat, 147.7 times more Saturated Fat, 957.8 times more Omega 6, 9.7 times more Fiber and 6.1 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 6.5 times more Carbohydrate, 29 times more Sugars and 666.7 times more Fructose than Almonds.
• Both Almonds and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.