Comparing Nutrients in 300 calories Roasted Almonds VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Weight per 300 calories

• Roasted Almonds: 50.2g
• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1154g

Roasted Almonds have 23 times more energy per 100g than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY. It has very high energy density when compared to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Roasted Almonds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.036% 0.012g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	80% 58g	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	0.007% 0.005g	46% 33.5g	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	% 0.005g	% 19.6g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.3g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	15% 8.42g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	0% 0mg	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	6.9% 27.6μg	NA	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	422% 380mg	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	80% 12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	13.4% 134mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	11.5% 0.1mg	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	23.4% 1.87mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	15.6% 0.36mg	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	33.8% 236mg	6.6% 46mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	1.54% 23mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	29.3% 1082g	3700g per day for Men 19-50 years

Roasted Almonds VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 300 calories of Roasted Almonds have more Vitamin B2, 6.1 times more Vitamin B3 and more Vitamin E than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 300 kcal of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain more Vitamin C than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin C
• 300 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• 300 calories of Roasted Almonds have 2.9 times more Calcium, 5.3 times more Copper, 4.1 times more Iron, 4 times more Magnesium, 3.1 times more Manganese, 5.1 times more Phosphorus and 7.2 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 300 kcal of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 1.5 times more Potassium and 895.2 times more Water than Dry Roasted Almonds.
• 300 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Calcium, Iron and Zinc
• Both Dry Roasted Almonds as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have more Fat, 177.9 times more Saturated Fat and 1.2 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While 300 kcal of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contain 6.3 times more Carbohydrate, 23.8 times more Sugars, 6670 times more Fructose and 1.5 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY offer comparable quantities of Energy per 300 calories.