Comparing Nutrients in 7 ounces White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Almonds

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Almonds	14%	72%	14%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Energy	3.35% 97kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.02% 0.02g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	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	18.3% 23.8g	33% 42.8g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	13.4% 9.72g	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	% 8.93g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 7.84g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	65.3% 25g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	75% 42g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	2% 7.94μg	22% 87.3μg	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	59% 53mg	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% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	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	0.99% 0.079mg	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	2.24% 0.052mg	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	0.85% 5.95mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	0.82% 27.8mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.7% 175g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Almonds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has more Vitamin C than Almonds.
• While Almonds contain 10.3 times more Vitamin B1, 19 times more Vitamin B2, 17.2 times more Vitamin B3, 2.7 times more Vitamin B6, 11 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 Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Almonds:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 20 times more Water than Almonds.
• While Almonds contain 67.3 times more Calcium, 114.6 times more Copper, 92.8 times more Iron, 135 times more Magnesium, 83.8 times more Manganese, 160.3 times more Phosphorus, 52.4 times more Potassium, 41 times more Selenium and 78 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.

Comparison of macro-nutrients per 7 ounces:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 2.6 times more Sugars and 44.5 times more Fructose than Almonds.
• While Almonds contain 11.8 times more Energy, 4993 times more Fat, 3802 times more Saturated Fat, 1.8 times more Carbohydrate, 20.8 times more Fiber and 96.1 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.