Comparing Nutrients in 1 kilogram 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	18.6% 540kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	154% 200g	130g per day for Men 19-50 years
Sugars	174% 126g	36% 26g	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	52.4% 38g	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	% 36g	NA	g per day for Men 19-50 years
Sucrose	% 52g	% 25g	g per day for Men 19-50 years
Fiber	15.8% 6g	226% 86g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	1035% 13.5mg	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	10% 40μg	568% 2270μg	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	312% 281mg	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	2000% 18mg	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	5% 0.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	848% 19.5mg	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	2.86% 20mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	23.4% 865g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.