Comparing Nutrients in 500 calories Cranberry Juice VS Roasted Almonds

Weight per 500 calories

• Cranberry Juice: 1087g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 13 times more energy per unit of mass than Unsweetened Cranberry Juice, which is very high in comparison to other foods. Cranberry Juice having low energy density.

Discover which food has more nutrients per 500 calories - Cranberry Juice or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cranberry Juice	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	102% 133g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	181% 132g	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	10.7% 7.77g	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	% 29.3g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	2.86% 1.1g	24% 9.1g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	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	8.15% 0.098mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	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	43.5% 0.57mg	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	2.7% 11μg	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	112% 101mg	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	87% 13mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.7% 87mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	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	34% 2.7mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	20% 141mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	25.6% 947g	0.054% 2g	3700g per day for Men 19-50 years

Cranberry Juice VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cranberry Juice or Roasted Almonds?

Lets compare vitamin content per 500 calories of Cranberry Juice vs Roasted Almonds:

• 500 calories of Cranberry Juice have 5 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 5.1 times more Vitamin B2, 3.1 times more Vitamin B3, 4.2 times more Vitamin B9 and 1.5 times more Vitamin E than Unsweetened Cranberry Juice.
• 500 calories of Cranberry Juice have insufficient amounts of Vitamin B3 and Vitamin B9
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• Both Unsweetened Cranberry Juice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cranberry Juice vs Roasted Almonds:

• 500 calories of Cranberry Juice have 1.2 times more Manganese, 1.4 times more Potassium and 470 times more Water than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.6 times more Calcium, 1.5 times more Copper, 3.6 times more Magnesium, 2.8 times more Phosphorus and 2.5 times more Zinc than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Roasted Almonds contain similar levels of Iron per 500 calories.
• 500 calories of Cranberry Juice lack sufficient amounts of Calcium and Zinc
• Both Unsweetened Cranberry Juice as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cranberry Juice have 36.4 times more Omega 3, 7.5 times more Carbohydrate, 32.4 times more Sugars and 929.5 times more Fructose than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 31.1 times more Fat, 31.5 times more Saturated Fat, 23.7 times more Omega 6, 8.4 times more Fiber and 4.1 times more Protein than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cranberry Juice provide inadequate amounts of Omega 6, Fiber and Protein
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3