Comparing Nutrients in 14 ounces Cran Grape OCEAN SPRAY VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Energy	7.4% 214kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	61% 79.4g	130g per day for Men 19-50 years
Sugars	69% 50g	14.3% 10.4g	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	21% 15g	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	% 14.3g	NA	g per day for Men 19-50 years
Sucrose	% 20.6g	% 9.92g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	90% 34g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	411% 5.34mg	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	3.97% 16μg	225% 901μg	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	124% 112mg	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	794% 7.14mg	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	2% 0.16mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	336% 7.74mg	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	1.13% 7.94mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.7mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.28% 343g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cran Grape OCEAN SPRAY vs Sunflower Seeds:

• Cran Grape OCEAN SPRAY has 20.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 320.6 times more Vitamin B3, more Vitamin B6, 56.8 times more Vitamin B9 and more Vitamin E than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cran Grape OCEAN SPRAY vs Sunflower Seeds:

• Cran Grape OCEAN SPRAY has 2.1 times more Sodium and 18.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 200 times more Copper, 131.3 times more Iron, 325 times more Magnesium, 57.4 times more Manganese, 330 times more Phosphorus, 58.6 times more Potassium, more Selenium and 166.7 times more Zinc than Cran Grape OCEAN SPRAY.

Comparison of macro-nutrients per 14 ounces:

• Cran Grape OCEAN SPRAY has 4.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.8 times more Energy, more Fat, 4455 times more Saturated Fat, more Omega 3, more Omega 6, 1.5 times more Carbohydrate, 14.3 times more Fiber and 99 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.