QF J lounge surprisingly has some decent sakes on offer. The light food offering is ok too.

You can get a massage at the JL J lounge. It's also really big, so if the QF lounge is packed, that's something to consider.

CX lounge can be skipped. Seriously.

AA lounge has 5 showers. Useful if there is a wait at the other lounges. There is also fresh fruit.

Although unfortunately not applicable to the OP, JL F lounge is easily the best place to kill a few hours at NRT, especially upstairs. There is sushi on offer there plus a few hot items. The larger selection of hot items is downstairs, but no sushi there. The booze selection is also better upstairs.