Comparing Nutrients in 100 grams Almonds VS Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	0%	0%	100%

Macro Nutrients

	Almonds	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Recommended Dietary Allowance
Energy	20% 579kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.01% 0.01g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	3.54% 4.6g	130g per day for Men 19-50 years
Sugars	6% 4.35g	6.33% 4.6g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	0% 0g	38g per day for Men 19-50 years
Protein	37.8% 21g	0.036% 0.02g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	0.02% 0.001mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	0% 0μg	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	35.8% 32.2mg	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	171% 25.6mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Recommended Dietary Allowance
Calcium	27% 269mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	1.1% 0.01mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	46.4% 3.7mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	0.26% 0.006mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	0.74% 25mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener:

• Almonds have more Vitamin B1, 569 times more Vitamin B2, 904.5 times more Vitamin B3, 471 times more Vitamin B5, 68.5 times more Vitamin B6, more Vitamin B9 and 512.6 times more Vitamin E than Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener.
• While Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener contains more Vitamin C than Almonds.
• Both Almonds as well as Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener:

• Almonds have 29.9 times more Calcium, 103.1 times more Copper, 92.8 times more Iron, 135 times more Magnesium, 363.2 times more Manganese, 481 times more Phosphorus, 29.3 times more Potassium, more Selenium and 156 times more Zinc than Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener.
• While Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener contains 21.6 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 30.5 times more Energy, 4993 times more Fat, more Saturated Fat, more Omega 6, 4.7 times more Carbohydrate, more Fiber and 1057.5 times more Protein than Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener.
• Both Almonds and Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener have similar amounts of Sugars per 100 g.
• Both Almonds as well as Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.