Comparing Nutrients in 100 calories Cran Pomegranate OCEAN SPRAY VS Light Cranberry OCEAN SPRAY

Weight per 100 calories

• Cran Pomegranate OCEAN SPRAY: 213g
• Light Cranberry OCEAN SPRAY: 526g

Cran Pomegranate OCEAN SPRAY has 2.5 times more energy per 100g than Light Cranberry OCEAN SPRAY. It has low energy density when compared to other foods. Light Cranberry OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 100 calories - Cran Pomegranate OCEAN SPRAY or Light Cranberry OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Light Cranberry OCEAN SPRAY	4%	0%	96%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.022% 0.021g	0.054% 0.053g	97g per day for Men 19-50 years
Saturated Fat	0.007% 0.002g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.7g	19% 25g	130g per day for Men 19-50 years
Sugars	35.2% 25.5g	29% 21g	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	13.5% 9.8g	12.7% 9.2g	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	% 9.36g	% 9.47g	g per day for Men 19-50 years
Sucrose	% 6.4g	% 1.05g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	0.27% 0.15g	2.07% 1.16g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0.24% 2.13μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.055mg	0.86% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0% 0mg	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	2.13% 8.5μg	NA	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	64% 57.7mg	4.68% 4.2mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	0.43% 4.26mg	1.58% 15.8mg	1000mg per day for Men 19-50 years
Copper	2.13% 0.019mg	8.77% 0.079mg	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	3.2% 0.26mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	0.51% 2.13mg	1.25% 5.26mg	420mg per day for Men 19-50 years
Manganese	1.67% 0.038mg	NA	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	0.3% 2.13mg	0.75% 5.26mg	700mg per day for Men 19-50 years
Potassium	0.69% 23.4mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	5% 185g	13.6% 502g	3700g per day for Men 19-50 years

Cran Pomegranate OCEAN SPRAY VS Light Cranberry OCEAN SPRAY Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cran Pomegranate OCEAN SPRAY or Light Cranberry OCEAN SPRAY?

Lets compare vitamin content per 100 calories of Cran Pomegranate OCEAN SPRAY vs Light Cranberry OCEAN SPRAY:

• 100 calories of Cran Pomegranate OCEAN SPRAY have 13.7 times more Vitamin C than Light Cranberry OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY as well as Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cran Pomegranate OCEAN SPRAY vs Light Cranberry OCEAN SPRAY:

• 100 kcal of Light Cranberry OCEAN SPRAY contain 4.1 times more Copper, 1.4 times more Iron, 8.5 times more Potassium, 3.1 times more Sodium and 2.7 times more Water than Cran Pomegranate OCEAN SPRAY.
• 100 calories of Cran Pomegranate OCEAN SPRAY lack sufficient amounts of Potassium
• Both Cran Pomegranate OCEAN SPRAY as well as Light Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cran Pomegranate OCEAN SPRAY have 1.2 times more Sugars than Light Cranberry OCEAN SPRAY.
• While 100 kcal of Light Cranberry OCEAN SPRAY contain 2.9 times more Fiber and 7.8 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Light Cranberry OCEAN SPRAY offer comparable quantities of Energy, Carbohydrate and Fructose per 100 calories.
• 100 calories of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Protein