Comparing Nutrients in 5 ounces Blanched Almonds VS Cranberry-grape Juice Drink, Bottled

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Blanched Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	29% 836kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	15.3% 20g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	NA	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	NA	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	54% 30.3g	0.51% 0.28g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	3.05% 0.04mg	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	17.4% 69.5μg	0.35% 1.4μg	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	50.4% 45.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	33.5% 335mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	1.1% 0.01mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.3% 92μg	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	58% 4.65mg	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	9.74% 0.22mg	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	97% 682mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cranberry-grape Juice Drink, Bottled per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Cranberry-grape Juice Drink, Bottled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cranberry-grape Juice Drink, Bottled:

• 5 ounces of Blanched Almonds have 19.1 times more Vitamin B1, 39.5 times more Vitamin B2, 29.2 times more Vitamin B3, 5.9 times more Vitamin B5, 4.1 times more Vitamin B6 and 49 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While 5 oz of Cranberry-grape Juice Drink, Bottled contain more Vitamin C than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 5 ounces of Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Blanched Almonds as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Cranberry-grape Juice Drink, Bottled:

• 5 ounces of Blanched Almonds have 29.5 times more Calcium, 146.7 times more Copper, 328 times more Iron, 89.3 times more Magnesium, 11.6 times more Manganese, 120.3 times more Phosphorus, 27.5 times more Potassium, more Selenium and 74.3 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• While 5 oz of Cranberry-grape Juice Drink, Bottled contain 19 times more Water than Blanched Almonds.
• 5 ounces of Cranberry-grape Juice Drink, Bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 10.5 times more Energy, 525.2 times more Fat, 119.8 times more Saturated Fat, 537.6 times more Omega 6, 1.3 times more Carbohydrate, 99 times more Fiber and 107 times more Protein than Cranberry-grape Juice Drink, Bottled.
• 5 ounces of Cranberry-grape Juice Drink, Bottled provide inadequate amounts of Energy, Omega 6, Fiber and Protein