Comparing Nutrients in 300 calories Cranberry sauce, whole, canned, OCEAN SPRAYVS Almonds

Weight per 300 calories

Cranberry sauce, whole, canned, OCEAN SPRAY

190g

Almonds

51.8g

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 300 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Almonds?

Macros Ratio

Protein Fat Carbs

Cranberry sauce, whole, canned, OCEAN SPRAY

98%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cranberry sauce, whole, canned, OCEAN SPRAYvs 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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0.098%0.095g

Fat

26.7%26g

0.095 gvs26 g

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

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0.042%0.013g

Saturated Fat

6.16%1.97g

0.013 gvs1.97 g

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

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Omega 3

0.097%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%6.4g

NA gvs6.4 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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59%76.7g

Carbohydrate

8.6%11g

76.7 gvs11 g

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

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82%59.4g

Sugars

3.1%2.25g

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

59.4 gvs2.25 g

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

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25.4%18.4g

Fructose

0.079%0.057g

≤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]

18.4 gvs0.057 g

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

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%32.5g

Glucose

%0.088g

32.5 gvs0.088 g

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

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%0.19g

Sucrose

%2.05g

0.19 gvs2.05 g

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

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6%2.28g

Fiber

17%6.48g

2.28 gvs6.48 g

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

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2.54%1.42g

Protein

19.6%11g

1.42 gvs11 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

0.42%3.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.8 μgvs0 μg

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

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Vitamin B1

8.85%0.11mg

Thiamine

NA mgvs0.11 mg

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

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Vitamin B2

45.4%0.59mg

Riboflavin

NA mgvs0.59 mg

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

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Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.87 mg

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

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

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

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Vitamin B6

5.46%0.071mg

Pyridoxine

NA mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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Vitamin B9

5.7%22.8μg

Folates and Folic Acid

NA μgvs22.8 μg

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

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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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2.1%1.9mg

Vitamin C

0%0mg

Ascorbic acid

1.9 mgvs0 mg

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

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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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Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

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

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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

0.57%5.7mg

Calcium

14%139mg

5.7 mgvs139 mg

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

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3.6%0.032mg

Copper

59.4%0.53mg

0.032 mgvs0.53 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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4.75%0.38mg

Iron

24%1.92mg

0.38 mgvs1.92 mg

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

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0.9%3.8mg

Magnesium

33.3%140mg

3.8 mgvs140 mg

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

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4.95%0.11mg

Manganese

49%1.13mg

0.11 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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1.1%7.6mg

Phosphorus

35.6%249mg

7.6 mgvs249 mg

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

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1.17%40mg

Potassium

11%380mg

40 mgvs380 mg

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

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

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

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0.63%9.5mg

Sodium

0.035%0.52mg

9.5 mgvs0.52 mg

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

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0.35%0.038mg

Zinc

14.7%1.6mg

0.038 mgvs1.6 mg

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

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3%111g

Water

0.062%2.3g

111 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 Cranberry sauce, whole, canned, OCEAN SPRAY vs Almonds:

Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cranberry sauce, whole, canned, OCEAN SPRAY vs Almonds:

Cranberry sauce, whole, canned, OCEAN SPRAY has 48.8 times more Water than Almonds.
While Almonds contain 24.5 times more Calcium, 16.5 times more Copper, 5.1 times more Iron, 36.8 times more Magnesium, 9.9 times more Manganese, 32.8 times more Phosphorus, 9.5 times more Potassium and 42.6 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

Cranberry sauce, whole, canned, OCEAN SPRAY has 6.9 times more Carbohydrate, 26.4 times more Sugars and 323.1 times more Fructose than Almonds.
While Almonds contain 272.5 times more Fat, 148.2 times more Saturated Fat, 2.8 times more Fiber and 7.7 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
Both Cranberry sauce, whole, canned, OCEAN SPRAY and Almonds have similar amounts of Energy per 300 kcal.
Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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

Compare Foods

Comparing Nutrients in 300 calories Cranberry sauce, whole, canned, OCEAN SPRAYVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: