Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweetened Dried Cranberries	Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1222kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	61% 79.4g	130g per day for Men 19-50 years
Sugars	397% 288g	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	148% 107g	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	% 118g	NA	g per day for Men 19-50 years
Sucrose	% 62.7g	% 9.92g	g per day for Men 19-50 years
Fiber	55.4% 21g	90% 34g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	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	11.6% 0.15mg	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	0% 0μg	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	0.88% 0.79mg	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	55.6% 8.33mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	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	19.3% 1.55mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	4.54% 31.8mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Dried Cranberries vs Sunflower Seeds:

• Sweetened Dried Cranberries have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 113.8 times more Vitamin B1, 12.7 times more Vitamin B2, 15.2 times more Vitamin B3, 35.4 times more Vitamin B6, more Vitamin B9, 7 times more Vitamin C and 16.7 times more Vitamin E than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Dried Cranberries vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 28.6 times more Copper, 13.5 times more Iron, 81.3 times more Magnesium, 10.8 times more Manganese, 82.5 times more Phosphorus, 13.2 times more Potassium, 88.3 times more Selenium and 50 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Cranberries have 4.1 times more Carbohydrate and 27.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 47.2 times more Fat, 50.6 times more Saturated Fat, 2.6 times more Omega 3, 145 times more Omega 6, 1.6 times more Fiber and 122.2 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.