Comparing Nutrients in 14 ounces Sweetened Dried Cranberries VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweetened Dried Cranberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1222kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	73.5% 96g	130g per day for Men 19-50 years
Sugars	397% 288g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	116% 44g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Sweetened Dried Cranberries have 2.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Vitamin B1, 8.8 times more Vitamin B2, 12.9 times more Vitamin B3, 21.2 times more Vitamin B6, more Vitamin B9, 7 times more Vitamin C and 12.4 times more Vitamin E than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, 29 times more Copper, 9.7 times more Iron, 32.3 times more Magnesium, 11.7 times more Manganese, 144.4 times more Phosphorus, 17.3 times more Potassium, 132.2 times more Selenium and 52.9 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Cranberries have 3.4 times more Carbohydrate and 26.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 45.7 times more Fat, 59.3 times more Saturated Fat, 3 times more Omega 3, 206.2 times more Omega 6, 2.1 times more Fiber and 113.7 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.