Comparing Nutrients in 500 calories Cran Cherry OCEAN SPRAY VS Roasted Almonds

Weight per 500 calories

• Cran Cherry OCEAN SPRAY: 1087g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 13 times more energy per unit of mass than Cran Cherry OCEAN SPRAY, which is very high in comparison to other foods. Cran Cherry OCEAN SPRAY having low energy density.

Which food has more nutrients per 500 calories - Cran Cherry OCEAN SPRAY or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cran Cherry OCEAN SPRAY	1%	0%	99%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cran Cherry OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	NA	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	183% 133g	5.6% 4.06g	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	91% 66.3g	0.012% 0.008g	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	% 63g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 3.26g	% 3.97g	g per day for Men 19-50 years
Fiber	17% 6.52g	24% 9.1g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cran Cherry OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.75% 0.11mg	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	59.8% 239μg	11.5% 46μg	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	295% 265mg	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	0% 0mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.91% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Cherry OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	102% 0.92mg	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	11% 0.87mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	81% 1.87mg	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	3.1% 21.7mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	5.07% 76mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	25.6% 946g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cran Cherry OCEAN SPRAY vs Roasted Almonds:

• Cran Cherry OCEAN SPRAY has 5.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Vitamin B1, more Vitamin B2, 10.8 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cran Cherry OCEAN SPRAY vs Roasted Almonds:

• Cran Cherry OCEAN SPRAY has 30.3 times more Sodium and 469.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.9 times more Calcium, 9.4 times more Copper, 3.6 times more Iron, 21.5 times more Magnesium, 6.4 times more Manganese, 18.1 times more Phosphorus, 2.3 times more Potassium and 8.5 times more Zinc than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cran Cherry OCEAN SPRAY has 7.9 times more Carbohydrate, 32.6 times more Sugars and 7930 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Fat, 314.8 times more Saturated Fat, 1.4 times more Fiber and 8.5 times more Protein than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Cran Cherry OCEAN SPRAY as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.