Comparing Nutrients in 100 calories Diet Cran Cherry OCEAN SPRAY VS Sunflower Seeds

Weight per 100 calories

• Diet Cran Cherry OCEAN SPRAY: 2500g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 146 times more energy per unit of mass than Diet Cran Cherry OCEAN SPRAY, which is very high in comparison to other foods. Diet Cran Cherry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 100 calories - Diet Cran Cherry OCEAN SPRAY or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Diet Cran Cherry OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	0.62% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.4% 1.75g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 3.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	39.5% 15g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	9.38% 5.25g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Diet Cran Cherry OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	911% 820mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cran Cherry OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.5% 1mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	67% 2478g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Diet Cran Cherry OCEAN SPRAY vs Sunflower Seeds:

• Diet Cran Cherry OCEAN SPRAY has 48.7 times more Vitamin A, 2.6 times more Vitamin B9, 3420.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Diet Cran Cherry OCEAN SPRAY vs Sunflower Seeds:

• Diet Cran Cherry OCEAN SPRAY has 1.9 times more Calcium, 2.7 times more Potassium, 129.8 times more Sodium and 3058.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 2.2 times more Magnesium, more Phosphorus, more Selenium and 3.4 times more Zinc than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Dried Sunflower Seed Kernels have similar amounts of Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Diet Cran Cherry OCEAN SPRAY has 5.1 times more Carbohydrate, 12.3 times more Sugars, 10.2 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat and 30.5 times more Saturated Fat than Diet Cran Cherry OCEAN SPRAY.
• Both Diet Cran Cherry OCEAN SPRAY and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Diet Cran Cherry OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.