Comparing Nutrients in 300 calories Light Cranberry OCEAN SPRAYVS Blanched Almonds

Weight per 300 calories

Light Cranberry OCEAN SPRAY

1579g

Blanched Almonds

50.8g

Blanched Almonds have 31.1 times more energy per unit of mass than Light Cranberry OCEAN SPRAY, which is very high in comparison to other foods. Light Cranberry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Light Cranberry OCEAN SPRAY or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Light Cranberry OCEAN SPRAY

96%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Light Cranberry OCEAN SPRAYvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.16%0.16g

Fat

27.5%26.7g

0.16 gvs26.7 g

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

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0.2%0.063g

Saturated Fat

6.3%2g

0.063 gvs2 g

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

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Omega 3

0.13%0.002g

NA gvs0.002 g

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

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Omega 6

37%6.3g

NA gvs6.3 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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57.3%74.5g

Carbohydrate

7.3%9.5g

74.5 gvs9.5 g

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

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86.5%62.7g

Sugars

3.25%2.35g

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

62.7 gvs2.35 g

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

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38%27.6g

Fructose

0%0g

≤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]

27.6 gvs0 g

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

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%28.4g

Glucose

%0.015g

28.4 gvs0.015 g

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

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%3.16g

Sucrose

%2.27g

3.16 gvs2.27 g

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

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29%11g

Fiber

13.2%5.03g

11 gvs5.03 g

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

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6.2%3.47g

Protein

19.4%11g

3.47 gvs11 g

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

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Vitamins

Light Cranberry OCEAN SPRAYvs Blanched Almonds

1.75%15.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

15.8 μgvs0 μg

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

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0%0mg

Vitamin B1

8.1%0.097mg

Thiamine

0 mgvs0.097 mg

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

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0%0mg

Vitamin B2

28%0.36mg

Riboflavin

0 mgvs0.36 mg

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

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2.57%0.41mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

0.41 mgvs1.78 mg

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

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Vitamin B5

3.2%0.16mg

Pantothenic acid

NA mgvs0.16 mg

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

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0%0mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0 mgvs0.058 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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Vitamin B9

6.23%25μg

Folates and Folic Acid

NA μgvs25 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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14%12.6mg

Vitamin C

0%0mg

Ascorbic acid

12.6 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0%0mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0 mgvs12 mg

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

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1.3%1.58μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.58 μgvs0 μg

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

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Minerals

Light Cranberry OCEAN SPRAYvs Blanched Almonds

4.74%47.4mg

Calcium

12%120mg

47.4 mgvs120 mg

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

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26.3%0.24mg

Copper

58%0.52mg

0.24 mgvs0.52 mg

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

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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 .

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14%1.1mg

Iron

21%1.67mg

1.1 mgvs1.67 mg

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

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3.76%15.8mg

Magnesium

32.4%136mg

15.8 mgvs136 mg

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

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Manganese

40.6%0.93mg

NA mgvs0.93 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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2.26%15.8mg

Phosphorus

35%245mg

15.8 mgvs245 mg

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

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17.6%600mg

Potassium

9.86%335mg

600 mgvs335 mg

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

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0%0μg

Selenium

2.96%1.63μg

0 μgvs1.63 μg

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

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15.8%237mg

Sodium

0.64%9.66mg

237 mgvs9.66 mg

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

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2.87%0.32mg

Zinc

13.7%1.5mg

0.32 mgvs1.5 mg

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

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40.7%1505g

Water

0.062%2.3g

1505 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Light Cranberry OCEAN SPRAY vs Blanched Almonds:

Light Cranberry OCEAN SPRAY has more Vitamin C than Blanched Almonds.
While Blanched Almonds contain more Vitamin B1, more Vitamin B2, 4.3 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Light Cranberry OCEAN SPRAY.
Both Light Cranberry OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Light Cranberry OCEAN SPRAY vs Blanched Almonds:

Light Cranberry OCEAN SPRAY has 1.8 times more Potassium, 24.5 times more Sodium and 656.2 times more Water than Blanched Almonds.
While Blanched Almonds contain 2.5 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 8.6 times more Magnesium, 15.5 times more Phosphorus and 4.8 times more Zinc than Light Cranberry OCEAN SPRAY.
Both Light Cranberry OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Light Cranberry OCEAN SPRAY has 7.9 times more Carbohydrate, 26.6 times more Sugars, more Fructose and 2.2 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 169.1 times more Fat, 31.8 times more Saturated Fat and 3.1 times more Protein than Light Cranberry OCEAN SPRAY.
Both Light Cranberry OCEAN SPRAY and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Light Cranberry OCEAN SPRAY as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Light Cranberry OCEAN SPRAYVS White Cranberry Peach OCEAN SPRAYBlanched AlmondsVS White Cranberry Peach OCEAN SPRAYLight Cranberry OCEAN SPRAYVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Light Cranberry OCEAN SPRAYVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Light Cranberry OCEAN SPRAY or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: