Comparing Nutrients in 5 ounces Cranberry Juice VS 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	2.25% 65.2kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	23% 29.8g	130g per day for Men 19-50 years
Sugars	23.7% 17g	9.5% 6.9g	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	1.4% 1g	0.02% 0.014g	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	% 3.83g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	0.37% 0.14g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	0.99% 0.55g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	15% 0.19mg	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	0.35% 1.4μg	19.5% 78μg	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	14.6% 13mg	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	11.3% 1.7mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	173% 1.56mg	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	4.43% 0.35mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	138% 3.16mg	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	2.63% 18.4mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Juice VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cranberry Juice versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cranberry Juice vs Roasted Almonds:

• 5 ounces of Cranberry Juice have more Vitamin C and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 8.6 times more Vitamin B1, 66.5 times more Vitamin B2, 40 times more Vitamin B3, 2.6 times more Vitamin B6, 55 times more Vitamin B9 and 19.9 times more Vitamin E than Unsweetened Cranberry Juice.
• 5 ounces of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Unsweetened Cranberry Juice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cranberry Juice vs Roasted Almonds:

• 5 ounces of Cranberry Juice have 36.2 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 33.5 times more Calcium, 20 times more Copper, 14.9 times more Iron, 46.5 times more Magnesium, 10.6 times more Manganese, 36.2 times more Phosphorus, 9.3 times more Potassium, 20 times more Selenium and 33.1 times more Zinc than Unsweetened Cranberry Juice.
• 5 ounces of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cranberry Juice have 2.5 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 13 times more Energy, 404.2 times more Fat, 409.2 times more Saturated Fat, 308.2 times more Omega 6, 1.7 times more Carbohydrate, 109 times more Fiber and 53.7 times more Protein than Unsweetened Cranberry Juice.
• 5 ounces of Cranberry Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Unsweetened Cranberry Juice as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.