Comparing Nutrients in 500 calories Cranberry sauce, whole, canned, OCEAN SPRAY VS Almonds

Weight per 500 calories

• Cranberry sauce, whole, canned, OCEAN SPRAY: 317g
• Almonds: 86.4g

Almonds have 3.7 times more energy per unit of mass than Cranberry sauce, whole, canned, OCEAN SPRAY, which is very high in comparison to other foods. Cranberry sauce, whole, canned, OCEAN SPRAY having above average energy density.

Which food has more nutrients per 500 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	137% 99g	5.2% 3.76g	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	42.3% 30.7g	0.13% 0.095g	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	% 54g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 3.4g	g per day for Men 19-50 years
Fiber	10% 3.8g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	4.24% 2.37g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Vitamin A	0.7% 6.33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.5% 3.16mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Calcium	0.95% 9.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	5.98% 0.054mg	99% 0.89mg	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	7.9% 0.63mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.33mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.8% 12.7mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	1.95% 66.5mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.05% 16mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	0.58% 0.063mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	5.02% 186g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry sauce, whole, canned, OCEAN SPRAY vs Almonds:

Both Cranberry sauce, whole, canned, OCEAN SPRAY and Almonds have similar amounts of vitamins per 500 kcal
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cranberry sauce, whole, canned, OCEAN SPRAY vs Almonds:

• Cranberry sauce, whole, canned, OCEAN SPRAY has 48.8 times more Water than Almonds.
• While Almonds contain 24.5 times more Calcium, 16.5 times more Copper, 5.1 times more Iron, 36.8 times more Magnesium, 9.9 times more Manganese, 32.8 times more Phosphorus, 9.5 times more Potassium and 42.6 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparison of macro-nutrients per 500 calories:

• Cranberry sauce, whole, canned, OCEAN SPRAY has 6.9 times more Carbohydrate, 26.4 times more Sugars and 323.1 times more Fructose than Almonds.
• While Almonds contain 272.5 times more Fat, 148.2 times more Saturated Fat, 2.8 times more Fiber and 7.7 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Almonds have similar amounts of Energy per 500 kcal.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.