Comparing Nutrients in 100 grams Diet Cranberry Juice OCEAN SPRAY VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Diet Cranberry Juice OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Energy	0.14% 4kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.003% 0.001g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.62% 0.8g	16% 21g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	6.7% 4.86g	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	0.097% 0.07g	0.014% 0.01g	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	% 0.1g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 4.75g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	0.13% 0.07g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Diet Cranberry Juice OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.16% 0.026mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	10.5% 0.14mg	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	1% 4μg	13.8% 55μg	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	43.4% 39mg	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	159% 24mg	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

	Diet Cranberry Juice OCEAN SPRAY	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.3% 3mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	122% 1.1mg	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	0.5% 0.04mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	0.65% 0.015mg	97% 2.23mg	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	0% 0mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	0.24% 8mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Diet Cranberry Juice OCEAN SPRAY vs Roasted Almonds:

• Diet Cranberry Juice OCEAN SPRAY has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Vitamin B1, more Vitamin B2, 139.9 times more Vitamin B3, more Vitamin B6, 13.8 times more Vitamin B9 and more Vitamin E than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Diet Cranberry Juice OCEAN SPRAY vs Roasted Almonds:

• Diet Cranberry Juice OCEAN SPRAY has 41.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 122.1 times more Copper, 93.3 times more Iron, 279 times more Magnesium, 148.8 times more Manganese, more Phosphorus, 89.1 times more Potassium, more Selenium and 110.3 times more Zinc than Diet Cranberry Juice OCEAN SPRAY.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds contain 149.5 times more Energy, more Fat, 4092 times more Saturated Fat, 26.3 times more Carbohydrate, 19.4 times more Sugars, 18.2 times more Fiber and 299.4 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.