Comparing Nutrients in 100 calories Canned Cranberry-orange Relish VS Sunflower Seeds

Weight per 100 calories

• Canned Cranberry-orange Relish: 56.2g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 3.3 times more energy per unit of mass than Canned Cranberry-orange Relish, which is very high in comparison to other foods. Canned Cranberry-orange Relish having above average energy density.

Which food has more nutrients per 100 calories - Canned Cranberry-orange Relish or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Cranberry-orange Relish	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.056g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.021% 0.007g	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	20% 26g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	0% 0g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.25% 2.25μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.86% 0.011mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.056mg	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	NA	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	NA	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	11.2% 10mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.62% 6.18mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.022mg	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	1.4% 0.11mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	0.54% 2.25mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	0.64% 4.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	NA	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Cranberry-orange Relish vs Sunflower Seeds:

• Canned Cranberry-orange Relish has 42.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15 times more Vitamin B1, 5.4 times more Vitamin B2 and 25.4 times more Vitamin B3 than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Canned Cranberry-orange Relish vs Sunflower Seeds:

• Canned Cranberry-orange Relish has 11.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 13.7 times more Copper, 8 times more Iron, 24.8 times more Magnesium, 25.1 times more Phosphorus and 5.2 times more Potassium than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 100 calories:

• Canned Cranberry-orange Relish has 7.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 156.8 times more Fat, 113.2 times more Saturated Fat, more Fiber and 21.1 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Canned Cranberry-orange Relish as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.