Comparing Nutrients in 14 ounces Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.7g	70% 91g	130g per day for Men 19-50 years
Sugars	25% 18.3g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	111% 42g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	242% 3.14mg	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	0% 0μg	232% 929μg	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	141% 127mg	4.85% 4.37mg	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	7.14% 1.07mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	6.96% 278μg	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	2.98% 0.24mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	359% 8.26mg	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	0.57% 3.97mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have 29.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 106.7 times more Vitamin B1, 40 times more Vitamin B2, 147.5 times more Vitamin B3, 495.7 times more Vitamin B5, 41.7 times more Vitamin B6, more Vitamin B9, 134.6 times more Vitamin E and 2.8 times more Vitamin K than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have 61.8 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 8.7 times more Calcium, 257.7 times more Copper, 71.3 times more Iron, 42.3 times more Magnesium, 148.6 times more Manganese, 1139 times more Phosphorus, 10.7 times more Potassium, 782 times more Selenium and 260.5 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have 1.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 31.2 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 4.9 times more Carbohydrate, 106 times more Fiber and 200.6 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein