Comparing Nutrients in 100 grams Oil Roasted Almonds VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%

Macro Nutrients

	Oil Roasted Almonds	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Energy	21% 607kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	5.17% 3.75g	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% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	0% 0g	38g per day for Men 19-50 years
Protein	38% 21.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	32% 0.42mg	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	6.75% 27μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	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	173% 26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Calcium	29% 291mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	1.1% 0.01mg	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	46% 3.68mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	1.26% 0.029mg	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	66.6% 466mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	0% 0mg	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	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• Oil Roasted Almonds have 30.7 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin B9 and more Vitamin E than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 9.1 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have similar amounts of Vitamin B3 per 100 g.
• Both Oil Roasted Almonds as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• Oil Roasted Almonds have more Calcium, 95.5 times more Copper, more Iron, 137 times more Magnesium, 84.8 times more Manganese, 466 times more Phosphorus, more Potassium, more Selenium and 307 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 21 times more Sodium and 34.4 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 40.5 times more Energy, more Fat, more Saturated Fat, more Omega 6, 4.7 times more Carbohydrate, 1.2 times more Sugars, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Oil Roasted Almonds as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.