Comparing Nutrients in 5 ounces Cran Pomegranate OCEAN SPRAY VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.015% 0.014g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.004% 0.001g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	23.5% 17g	9.05% 6.56g	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	9% 6.52g	0% 0g	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	% 6.24g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 4.25g	% 6.32g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	37% 14g	38g per day for Men 19-50 years
Protein	0.18% 0.099g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12.5% 0.16mg	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	1.4% 5.67μg	17.4% 69.5μg	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	42.7% 38.4mg	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	0% 0mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	162% 1.46mg	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	2.13% 0.17mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.026mg	113% 2.6mg	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	0.2% 1.4mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	0.46% 15.6mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cran Pomegranate OCEAN SPRAY VS Blanched Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cran Pomegranate OCEAN SPRAY versus 5 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cran Pomegranate OCEAN SPRAY vs Blanched Almonds:

• 5 ounces of Cran Pomegranate OCEAN SPRAY have more Vitamin C than Blanched Almonds.
• While 5 oz of Blanched Almonds contain more Vitamin B1, more Vitamin B2, 134.6 times more Vitamin B3, more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin E than Cran Pomegranate OCEAN SPRAY.
• 5 ounces of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• Both Cran Pomegranate OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cran Pomegranate OCEAN SPRAY vs Blanched Almonds:

• 5 ounces of Cran Pomegranate OCEAN SPRAY have 19.3 times more Water than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 118 times more Calcium, 114.1 times more Copper, 27.3 times more Iron, 268 times more Magnesium, 101.9 times more Manganese, 481 times more Phosphorus, 59.9 times more Potassium, more Selenium and 148.5 times more Zinc than Cran Pomegranate OCEAN SPRAY.
• 5 ounces of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cran Pomegranate OCEAN SPRAY have 2.6 times more Sugars and more Fructose than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 12.6 times more Energy, 5252 times more Fat, 3953 times more Saturated Fat, 1.5 times more Carbohydrate, 16.5 times more Fiber and 305.7 times more Protein than Cran Pomegranate OCEAN SPRAY.
• 5 ounces of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein