Comparing Nutrients in 100 calories Cranberry sauce, whole, canned, OCEAN SPRAY VS Toasted Sunflower Seeds

Weight per 100 calories

• Cranberry sauce, whole, canned, OCEAN SPRAY: 63.3g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 3.9 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.

Discover which food has more nutrients per 100 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.033% 0.032g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.004g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	27.3% 20g	NA	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	8.47% 6.14g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0.063g	NA	g per day for Men 19-50 years
Fiber	2% 0.76g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	0.85% 0.47g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.14% 1.27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10% 0.13mg	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	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.7% 0.63mg	0.25% 0.23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.19% 1.9mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	1.2% 0.011mg	33% 0.3mg	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	1.6% 0.13mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	0.3% 1.27mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	1.65% 0.038mg	15% 0.34mg	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	0.36% 2.53mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	0.39% 13.3mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.16mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	0.12% 0.013mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1% 37g	0.004% 0.16g	3700g per day for Men 19-50 years

Cranberry Sauce, Whole, Canned, OCEAN SPRAY VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Cranberry sauce, whole, canned, OCEAN SPRAY vs Toasted Sunflower Seeds:

• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 100 kcal
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cranberry sauce, whole, canned, OCEAN SPRAY vs Toasted Sunflower Seeds:

• 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 27.5 times more Copper, 8.7 times more Iron, 16.5 times more Magnesium, 9 times more Manganese, 73.9 times more Phosphorus, 6 times more Potassium and 67.6 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 100 calories of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cranberry sauce, whole, canned, OCEAN SPRAY have 7.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 290 times more Fat, 217.1 times more Saturated Fat, 2.4 times more Fiber and 5.9 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Fiber and Protein