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Comparing Nutrients in 100 calories Cranberry sauce, whole, canned, OCEAN SPRAYVS Almonds

Weight per 100 calories

Cranberry sauce, whole, canned, OCEAN SPRAY
63.3g
Almonds
17.3g

Almonds have 3.7 times more energy per unit of mass than Cranberry sauce, whole, canned, OCEAN SPRAY, which is very high in comparison to other foods. Cranberry sauce, whole, canned, OCEAN SPRAY having above average energy density.

Which food has more nutrients per 100 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Almonds?

Macros Ratio

Protein Fat Carbs

Cranberry sauce, whole, canned, OCEAN SPRAY
2%
0%
98%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

Cranberry sauce, whole, canned, 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 .

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0.033%0.032g
Fat
8.9%8.62g
0.032 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.014%0.004g
Saturated Fat
2.05%0.66g
0.004 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.032%0.001g
NA gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
12.5%2.13g
NA gvs2.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.7%25.6g
Carbohydrate
2.86%3.72g
25.6 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.3%20g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.47%6.14g
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]
6.14 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%11g
Glucose
%0.029g
11 gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.063g
Sucrose
%0.68g
0.063 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2%0.76g
Fiber
5.7%2.16g
0.76 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.85%0.47g
Protein
6.52%3.65g
0.47 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cranberry sauce, whole, canned, OCEAN SPRAYvs Almonds
0.14%1.27μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.27 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
2.95%0.035mg
Thiamine
NA mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
15%0.2mg
Riboflavin
NA mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
NA mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
1.63%0.081mg
Pantothenic acid
NA mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
1.82%0.024mg
Pyridoxine
NA mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
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 .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.7%0.63mg
Vitamin C
0%0mg
Ascorbic acid
0.63 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
NA mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cranberry sauce, whole, canned, OCEAN SPRAYvs Almonds
0.19%1.9mg
Calcium
4.65%46.5mg
1.9 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1.2%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 .

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NA
Fluoride
NA
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 .

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1.6%0.13mg
Iron
8%0.64mg
0.13 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.3%1.27mg
Magnesium
11%46.6mg
1.27 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.65%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 .

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NA
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 .

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0.36%2.53mg
Phosphorus
12%83mg
2.53 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.39%13.3mg
Potassium
3.72%127mg
13.3 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.3%0.71μg
NA μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.16mg
Sodium
0.012%0.17mg
3.16 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.12%0.013mg
Zinc
4.9%0.54mg
0.013 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1%37g
Water
0.021%0.76g
37 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cranberry sauce, whole, canned, OCEAN SPRAY vs Almonds:
Comparing minerals per 100 calories for Cranberry sauce, whole, canned, OCEAN SPRAY vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cranberry sauce, whole, canned, OCEAN SPRAYVS Cranberry sauce, jellied, canned, OCEAN SPRAYAlmondsVS Cranberry sauce, jellied, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAYVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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