Comparing Nutrients in 1 kilogram Cran Lemonade OCEAN SPRAY VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cran Lemonade OCEAN SPRAY	1%	0%	99%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cran Lemonade OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.5% 450kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.5% 111g	158% 206g	130g per day for Men 19-50 years
Sugars	143% 104g	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	15% 11g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 82g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	303% 115g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cran Lemonade OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	619% 8.05mg	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	595% 2380μg	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	362% 326mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Lemonade OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	2038% 18.3mg	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	3.75% 0.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	919% 21mg	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	1.43% 10mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	482% 53mg	11mg per day for Men 19-50 years
Water	24% 887g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cran Lemonade OCEAN SPRAY VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cran Lemonade OCEAN SPRAY versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cran Lemonade OCEAN SPRAY vs Toasted Sunflower Seeds:

• 1 kilogram of Cran Lemonade OCEAN SPRAY has 23.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains more Vitamin B1, more Vitamin B2, 161.5 times more Vitamin B3 and more Vitamin B6 than Cran Lemonade OCEAN SPRAY.
• 1 kilogram of Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Cran Lemonade OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cran Lemonade OCEAN SPRAY vs Toasted Sunflower Seeds:

• 1 kilogram of Cran Lemonade OCEAN SPRAY has 17.3 times more Sodium and 88.7 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 28.5 times more Calcium, 366.8 times more Copper, 227 times more Iron, 129 times more Magnesium, 124.4 times more Manganese, 1158 times more Phosphorus, 49.1 times more Potassium and 530 times more Zinc than Cran Lemonade OCEAN SPRAY.
• 1 kilogram of Cran Lemonade OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 13.8 times more Energy, more Fat, 5953 times more Saturated Fat, 1.9 times more Carbohydrate, 19.2 times more Fiber and 245.9 times more Protein than Cran Lemonade OCEAN SPRAY.
• 1 kilogram of Cran Lemonade OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein