Comparing Nutrients in 500 calories Cran Pomegranate OCEAN SPRAY VS Light Cranberry OCEAN SPRAY

Weight per 500 calories

• Cran Pomegranate OCEAN SPRAY: 1064g
• Light Cranberry OCEAN SPRAY: 2632g

Cran Pomegranate OCEAN SPRAY has 2.5 times more energy per 100g than Light Cranberry OCEAN SPRAY. It has low energy density when compared to other foods. Light Cranberry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Cran Pomegranate OCEAN SPRAY or Light Cranberry OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Light Cranberry OCEAN SPRAY	4%	0%	96%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.033% 0.011g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	96% 124g	130g per day for Men 19-50 years
Sugars	176% 128g	144% 104g	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	67.5% 49g	63.5% 46g	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	% 47g	% 47.4g	g per day for Men 19-50 years
Sucrose	% 32g	% 5.26g	g per day for Men 19-50 years
Fiber	16.8% 6.4g	48.5% 18.4g	38g per day for Men 19-50 years
Protein	1.33% 0.74g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	4.28% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	10.6% 42.6μg	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	320% 288mg	23.4% 21mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	2.2% 2.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	44% 0.39mg	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	16% 1.28mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	2.53% 10.6mg	6.27% 26.3mg	420mg per day for Men 19-50 years
Manganese	8.33% 0.19mg	NA	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	1.5% 10.6mg	3.76% 26.3mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.5% 128mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	25% 926g	67.8% 2508g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cran Pomegranate OCEAN SPRAY vs Light Cranberry OCEAN SPRAY:

• Cran Pomegranate OCEAN SPRAY has 13.7 times more Vitamin C than Light Cranberry OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY as well as Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cran Pomegranate OCEAN SPRAY vs Light Cranberry OCEAN SPRAY:

• Light Cranberry OCEAN SPRAY contains 3.7 times more Calcium, 4.1 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 8.5 times more Potassium, 3.1 times more Sodium and 2.7 times more Water than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY as well as Light Cranberry OCEAN SPRAY have insufficient amounts of Phosphorus, Selenium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cran Pomegranate OCEAN SPRAY has 1.2 times more Sugars than Light Cranberry OCEAN SPRAY.
• While Light Cranberry OCEAN SPRAY contains 2.9 times more Fiber and 7.8 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Light Cranberry OCEAN SPRAY have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Cran Pomegranate OCEAN SPRAY as well as Light Cranberry OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.