Comparing Nutrients in 7 ounces Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%
Almonds	14%	72%	14%

Macro Nutrients

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.72% 7.44g	33% 42.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	0% 0g	65.3% 25g	38g per day for Men 19-50 years
Protein	0% 0g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	103% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55% 49.6mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	227% 2.05mg	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% 0mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.28% 2mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	5.16% 191g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Almonds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 4.4 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Almonds.
• While Almonds contain 68.3 times more Vitamin B1, 3.2 times more Vitamin B2, more Vitamin B9 and more Vitamin E than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Almonds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 21 times more Sodium and 21.8 times more Water than Almonds.
• While Almonds contain more Calcium, 103.1 times more Copper, more Iron, 135 times more Magnesium, 75.1 times more Manganese, 481 times more Phosphorus, more Potassium, more Selenium and 312 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 38.6 times more Energy, more Fat, more Saturated Fat, more Omega 6, 5.7 times more Carbohydrate, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Almonds have similar amounts of Sugars per 7 oz.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.