Comparing Nutrients in 500 calories Ruby Red Cranberry OCEAN SPRAY VS Powder Lemonade

Weight per 500 calories

• Ruby Red Cranberry OCEAN SPRAY: 1111g
• Powder Lemonade: 133g

Powder Lemonade has 8.4 times more energy per unit of mass than Ruby Red Cranberry OCEAN SPRAY, which is high in comparison to other foods. Ruby Red Cranberry OCEAN SPRAY having low energy density.

Which food has more nutrients per 500 calories - Ruby Red Cranberry OCEAN SPRAY or Powder Lemonade?

Macros Ratio

	Protein	Fat	Carbs
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Ruby Red Cranberry OCEAN SPRAY	Powder Lemonade	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.32% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.17% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	100% 130g	130g per day for Men 19-50 years
Sugars	169% 122g	174% 126g	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	36.8% 26.7g	32% 23.3g	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	% 25.6g	% 3.66g	g per day for Men 19-50 years
Sucrose	% 67.8g	% 99g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Ruby Red Cranberry OCEAN SPRAY	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	29.6% 267μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.66% 0.02mg	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	1.8% 0.29mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	2.66% 0.035mg	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	11% 44.4μg	2% 7.98μg	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	335% 301mg	59% 53mg	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	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ruby Red Cranberry OCEAN SPRAY	Powder Lemonade	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.66% 26.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	6.65% 0.06mg	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	5.56% 0.44mg	3.16% 0.25mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	78.2% 328mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	0.93% 0.021mg	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	6.35% 44.4mg	0.76% 5.3mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	5.75% 195mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	8.15% 122mg	4.52% 68mg	1500mg per day for Men 19-50 years
Zinc	2.02% 0.22mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	26.5% 981g	0.051% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ruby Red Cranberry OCEAN SPRAY vs Powder Lemonade:

• Ruby Red Cranberry OCEAN SPRAY has more Vitamin A, 5.6 times more Vitamin B9 and 5.7 times more Vitamin C than Powder Lemonade.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Powder Lemonade have insufficient amounts of 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 Ruby Red Cranberry OCEAN SPRAY vs Powder Lemonade:

• Ruby Red Cranberry OCEAN SPRAY has 2.1 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 8.4 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Sodium and 515.7 times more Water than Powder Lemonade.
• While Powder Lemonade contains 14.8 times more Magnesium than Ruby Red Cranberry OCEAN SPRAY.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Powder Lemonade have insufficient amounts of Manganese, Selenium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ruby Red Cranberry OCEAN SPRAY has 12.5 times more Fiber than Powder Lemonade.
• Both Ruby Red Cranberry OCEAN SPRAY and Powder Lemonade have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Ruby Red Cranberry OCEAN SPRAY as well as Powder Lemonade have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 500 kcal.