Comparing Nutrients in 5 ounces White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	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% 17g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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% 6.95g	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	% 6.38g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 2.55g	% 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	0.56% 0.31g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink 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	2.36% 0.028mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	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	5.45% 0.071mg	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% 38mg	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% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	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	0.71% 0.057mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	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	0.61% 4.25mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Blanched Almonds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 9.6 times more Vitamin B1, 11.9 times more Vitamin B2, 16.7 times more Vitamin B3, 2.3 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin E than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Blanched Almonds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 19.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 59 times more Calcium, 114.1 times more Copper, 82 times more Iron, 134 times more Magnesium, 70.6 times more Manganese, 160.3 times more Phosphorus, 47.1 times more Potassium, 32 times more Selenium, 6.3 times more Sodium and 74.3 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.

Comparison of macro-nutrients per 5 ounces:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 2.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 12 times more Energy, 5252 times more Fat, 3953 times more Saturated Fat, 1.6 times more Carbohydrate, 16.5 times more Fiber and 97.3 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.