Comparing Nutrients in 14 ounces Cranberry sauce, jellied, canned, OCEAN SPRAY VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 635kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	70% 91g	130g per day for Men 19-50 years
Sugars	176% 128g	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	53.6% 39g	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	% 70.6g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 9.4g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	111% 42g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Oil 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	NA	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	232% 929μg	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	4.4% 3.97mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	796% 7.16mg	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	30.8% 2.46mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	2.27% 16mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.1% 0.12mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	6.24% 231g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, jellied, canned, OCEAN SPRAY VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY 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 sauce, jellied, canned, OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 14 oz
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 51.5 times more Copper, 6.9 times more Iron, 63.5 times more Magnesium, 24.5 times more Manganese, 284.8 times more Phosphorus, 14.2 times more Potassium and 173.7 times more Zinc than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have 1.8 times more Carbohydrate, 10.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.7 times more Energy, 1282.5 times more Fat, 1009.7 times more Saturated Fat, 10.6 times more Fiber and 19.1 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Protein