Comparing Nutrients in 14 ounces Cranberry sauce, whole, canned, OCEAN SPRAY VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.6% 627kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	63% 81.7g	130g per day for Men 19-50 years
Sugars	171% 124g	NA	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% 38.5g	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	% 68g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	120% 45.6g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	246% 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	NA	236% 945μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	809% 7.28mg	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	9.92% 0.79mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	6.3% 233g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, whole, canned, OCEAN SPRAY VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry sauce, whole, canned, OCEAN SPRAY versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY vs Toasted Sunflower Seeds:

• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 14 oz
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cranberry sauce, whole, canned, OCEAN SPRAY vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 19 times more Calcium, 107.9 times more Copper, 34.1 times more Iron, 64.5 times more Magnesium, 35.2 times more Manganese, 289.5 times more Phosphorus, 23.4 times more Potassium and 265 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY have 2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.9 times more Energy, 1136 times more Fat, 850.4 times more Saturated Fat, 9.6 times more Fiber and 22.9 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 14 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein