Comparing Nutrients in 5 ounces Almonds VS Bottled Cranberry-Apple Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Almonds	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.004% 0.001g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	15% 19.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	25.7% 18.6g	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	0.22% 0.16g	9.2% 6.66g	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	% 0.24g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 5.53g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	53.5% 30g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Almonds	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	1.4% 5.67μg	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	46.6% 42mg	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	242% 36.3mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Bottled Cranberry-Apple Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	38% 381mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	1.4% 0.013mg	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	65.7% 5.26mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	1.4% 0.033mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• Almonds have 68.3 times more Vitamin B1, 162.6 times more Vitamin B2, 129.2 times more Vitamin B3, 7.2 times more Vitamin B6, 11 times more Vitamin B9 and 94.9 times more Vitamin E than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains more Vitamin C than Almonds.
• Both Almonds as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Bottled Cranberry-Apple Juice Drink OCEAN SPRAY:

• Almonds have 134.5 times more Calcium, 114.6 times more Copper, 92.8 times more Iron, 270 times more Magnesium, 94.7 times more Manganese, 481 times more Phosphorus, 52.4 times more Potassium, 41 times more Selenium and 156 times more Zinc than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains 19 times more Sodium and 19.5 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 10.3 times more Energy, more Fat, 3802 times more Saturated Fat, 1.6 times more Carbohydrate, 20.8 times more Fiber and 72.9 times more Protein than Bottled Cranberry-Apple Juice Drink OCEAN SPRAY.
• While Bottled Cranberry-Apple Juice Drink OCEAN SPRAY contains 3 times more Sugars and 42.7 times more Fructose than Almonds.
• Both Almonds as well as Bottled Cranberry-Apple Juice Drink OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.