Comparing Nutrients in 300 calories Rolls, pumpernickel VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added

Weight per 300 calories

• Rolls, pumpernickel: 109g
• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 1579g

Rolls, pumpernickel have 14.5 times more energy per 100g than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added. It has high energy density when compared to other foods. Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added having very low energy density.

Which food has more nutrients per 300 calories - Rolls, pumpernickel or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	Rolls, pumpernickel	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.68% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	57% 74.2g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	100% 72.6g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.4% 5.87g	4.16% 1.58g	38g per day for Men 19-50 years
Protein	21% 11.7g	2.8% 1.58g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	3.95% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.36% 0.11mg	23% 0.3mg	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	23.4% 93μg	0% 0μg	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	561% 505mg	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	4.57% 0.68mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.36% 1.63μg	14.5% 17.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	7.3% 73mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	27.7% 1107μg	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	37.8% 3.02mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	14% 58.7mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	9.6% 0.22mg	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	26.6% 186mg	2.26% 15.8mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	21% 711mg	3400mg per day for Men 19-50 years
Selenium	55% 30.2μg	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	2.87% 0.32mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	40.6% 1503g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, pumpernickel vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Rolls, pumpernickel have 8.7 times more Vitamin B1, 3 times more Vitamin B2, 7.3 times more Vitamin B3, 3 times more Vitamin B5 and more Vitamin B9 than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 2.8 times more Vitamin B6, more Vitamin C, 6.2 times more Vitamin E and 10.7 times more Vitamin K than Rolls, pumpernickel.
• Both Rolls, pumpernickel as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, pumpernickel vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Rolls, pumpernickel have 2.8 times more Copper, 3.2 times more Iron, 1.2 times more Magnesium, 9.4 times more Manganese, 11.8 times more Phosphorus, 19.1 times more Selenium, 6.8 times more Sodium and 5.1 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 2.2 times more Calcium, 3.1 times more Potassium and 43.2 times more Water than Rolls, pumpernickel.

Comparison of macro-nutrients per 300 calories:

• Rolls, pumpernickel have more Fat, more Omega 3, more Omega 6, 3.7 times more Fiber and 7.4 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 1.3 times more Carbohydrate and 167.1 times more Sugars than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Energy per 300 kcal.
• Both Rolls, pumpernickel as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.