Comparing Nutrients in 500 calories Blanched Almonds VS Bottled Cranberry-Apple Juice Drink OCEAN SPRAY

Weight per 500 calories

• Blanched Almonds: 84.7g
• Bottled Cranberry-Apple Juice Drink OCEAN SPRAY: 893g

Blanched Almonds have 10.5 times more energy per 100g than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY. It has very high energy density when compared to other foods. Bottled Cranberry-Apple Juice Drink OCEAN SPRAY having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Bottled Cranberry-Apple Juice Drink OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Blanched Almonds	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	94% 122g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	162% 117g	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	0% 0g	58% 42g	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	% 0.025g	% 38.4g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 35g	g per day for Men 19-50 years
Fiber	22% 8.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	32.4% 18g	4.62% 2.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.99% 8.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	2.23% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	4.8% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	13% 0.17mg	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	10.4% 41.5μg	8.93% 35.7μg	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	0% 0mg	294% 264mg	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	134% 20mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.2% 9.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	20% 200mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	8.93% 0.08mg	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	34.7% 2.78mg	4.46% 0.36mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	2.13% 8.93mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	8.93% 0.21mg	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	58.2% 408mg	1.28% 8.93mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	1.62% 0.89μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	20.8% 768g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• Blanched Almonds have 6 times more Vitamin B1, 9.6 times more Vitamin B2, 11.9 times more Vitamin B3 and 8.3 times more Vitamin E than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have similar amounts of Vitamin B9 per 500 kcal.
• Both Blanched Almonds as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• Blanched Almonds have 11.2 times more Calcium, 10.8 times more Copper, 7.8 times more Iron, 25.4 times more Magnesium, 7.6 times more Manganese, 45.7 times more Phosphorus, 4.5 times more Potassium and 14.1 times more Zinc than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains 10.5 times more Sodium and 200.9 times more Water than Blanched Almonds.
• Both Blanched Almonds as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have more Fat, 375.2 times more Saturated Fat, 1.6 times more Fiber and 7 times more Protein than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains 7.7 times more Carbohydrate, 29.9 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.