Comparing Nutrients in 100 calories Cran Lemonade OCEAN SPRAYVS Almonds

Weight per 100 calories

Cran Lemonade OCEAN SPRAY

222g

Almonds

17.3g

Almonds have 12.9 times more energy per unit of mass than Cran Lemonade OCEAN SPRAY, which is very high in comparison to other foods. Cran Lemonade OCEAN SPRAY having low energy density.

Which food has more nutrients per 100 calories - Cran Lemonade OCEAN SPRAY or Almonds?

Macros Ratio

Protein Fat Carbs

Cran Lemonade OCEAN SPRAY

99%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Cran Lemonade OCEAN SPRAYvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Beverages rich in Energy

0%0g

Fat

8.9%8.62g

0 gvs8.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Beverages rich in Fat

0.007%0.002g

Saturated Fat

2.05%0.66g

0.002 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Beverages rich in Saturated Fat

Omega 3

0.032%0.001g

NA gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Beverages rich in Omega 3

Omega 6

12.5%2.13g

NA gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Beverages rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Beverages rich in Cholesterol

19%24.7g

Carbohydrate

2.86%3.72g

24.7 gvs3.72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Beverages rich in Carbohydrate

32%23g

Sugars

1.04%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

23 gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Beverages rich in Sugars

3.37%2.44g

Fructose

0.026%0.019g

≤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]

2.44 gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Beverages rich in Fructose

%2.44g

Glucose

%0.029g

2.44 gvs0.029 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Beverages rich in Glucose

%18.2g

Sucrose

%0.68g

18.2 gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Beverages rich in Sucrose

3.5%1.33g

Fiber

5.7%2.16g

1.33 gvs2.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Beverages rich in Fiber

0.28%0.16g

Protein

6.52%3.65g

0.16 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Beverages rich in Protein Buy premium vegan protein powder

Vitamins

Cran Lemonade OCEAN SPRAYvs Almonds

0.25%2.22μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.22 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Beverages rich in Vitamin A Buy Preformed Vegan Vitamin A

0%0mg

Vitamin B1

2.95%0.035mg

Thiamine

0 mgvs0.035 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Beverages rich in Vitamin B1 Buy Vegan Vitamin B1

0%0mg

Vitamin B2

15%0.2mg

Riboflavin

0 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Beverages rich in Vitamin B2 Buy Vegan Vitamin B2

0.36%0.058mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.058 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Beverages rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

1.63%0.081mg

Pantothenic acid

NA mgvs0.081 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Beverages rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

0%0mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Beverages rich in Vitamin B6

Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Beverages rich in Vitamin B7

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

NA μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Beverages rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Beverages rich in Vitamin B12 Buy Vegan Vitamin B12

80.5%72.4mg

Vitamin C

0%0mg

Ascorbic acid

72.4 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Beverages rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Beverages rich in Vitamin D Buy Vegan Vitamin D

0%0mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0 mgvs4.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Beverages rich in Vitamin E

0.19%0.22μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.22 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Beverages rich in Vitamin K

Minerals

Cran Lemonade OCEAN SPRAYvs Almonds

0.44%4.44mg

Calcium

4.65%46.5mg

4.44 mgvs46.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Beverages rich in Calcium

1.23%0.011mg

Copper

19.8%0.18mg

0.011 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Beverages rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Beverages rich in Fluoride

0.83%0.067mg

Iron

8%0.64mg

0.067 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Beverages rich in Iron

0.53%2.22mg

Magnesium

11%46.6mg

2.22 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Beverages rich in Magnesium

1.64%0.038mg

Manganese

16.4%0.38mg

0.038 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Beverages rich in Manganese

Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Beverages rich in Molybdenum

0.32%2.22mg

Phosphorus

12%83mg

2.22 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Beverages rich in Phosphorus

0.65%22.2mg

Potassium

3.72%127mg

22.2 mgvs127 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Beverages rich in Potassium

0.4%0.22μg

Selenium

1.3%0.71μg

0.22 μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Beverages rich in Selenium

7.7%116mg

Sodium

0.012%0.17mg

116 mgvs0.17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Beverages rich in Sodium

0.2%0.022mg

Zinc

4.9%0.54mg

0.022 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Beverages rich in Zinc

5.33%197g

Water

0.021%0.76g

197 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Beverages rich in Water

Lets compare vitamin content per 100 calories of Cran Lemonade OCEAN SPRAY vs Almonds:

Cran Lemonade OCEAN SPRAY has more Vitamin C than Almonds.
While Almonds contain more Vitamin B1, more Vitamin B2, 10.8 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Cran Lemonade OCEAN SPRAY.
Both Cran Lemonade OCEAN SPRAY as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cran Lemonade OCEAN SPRAY vs Almonds:

Cran Lemonade OCEAN SPRAY has 669.1 times more Sodium and 258.8 times more Water than Almonds.
While Almonds contain 10.5 times more Calcium, 16 times more Copper, 9.6 times more Iron, 21 times more Magnesium, 10 times more Manganese, 37.4 times more Phosphorus, 5.7 times more Potassium, 3.2 times more Selenium and 24.2 times more Zinc than Cran Lemonade OCEAN SPRAY.

Comparison of macro-nutrients per 100 calories:

Cran Lemonade OCEAN SPRAY has 6.6 times more Carbohydrate, 30.8 times more Sugars and 128.7 times more Fructose than Almonds.
While Almonds contain more Fat, 295.5 times more Saturated Fat, 1.6 times more Fiber and 23.5 times more Protein than Cran Lemonade OCEAN SPRAY.
Both Cran Lemonade OCEAN SPRAY and Almonds have similar amounts of Energy per 100 kcal.
Both Cran Lemonade OCEAN SPRAY as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cran Lemonade OCEAN SPRAYVS Diet Cran Cherry OCEAN SPRAYAlmondsVS Diet Cran Cherry OCEAN SPRAYCran Lemonade OCEAN SPRAYVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Cran Lemonade OCEAN SPRAYVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cran Lemonade OCEAN SPRAY or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: