Comparing Nutrients in 1 kilogram Sweetened Dried Cranberries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweetened Dried Cranberries	Sunflower Seeds	Recommended Dietary Allowance
Energy	106% 3080kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	637% 828g	154% 200g	130g per day for Men 19-50 years
Sugars	1001% 726g	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	372% 270g	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	% 297g	NA	g per day for Men 19-50 years
Sucrose	% 158g	% 25g	g per day for Men 19-50 years
Fiber	139% 53g	226% 86g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	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	29.2% 0.38mg	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	0% 0μg	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	2.22% 2mg	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	140% 21mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.3% 76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	48.8% 3.9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	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	11.4% 80mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	455% 50mg	11mg per day for Men 19-50 years
Water	4.27% 158g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Cranberries vs Sunflower Seeds:

• Sweetened Dried Cranberries have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 113.8 times more Vitamin B1, 12.7 times more Vitamin B2, 15.2 times more Vitamin B3, 35.4 times more Vitamin B6, more Vitamin B9, 7 times more Vitamin C and 16.7 times more Vitamin E than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 28.6 times more Copper, 13.5 times more Iron, 81.3 times more Magnesium, 10.8 times more Manganese, 82.5 times more Phosphorus, 13.2 times more Potassium, 88.3 times more Selenium and 50 times more Zinc than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Cranberries have 4.1 times more Carbohydrate and 27.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 47.2 times more Fat, 50.6 times more Saturated Fat, 2.6 times more Omega 3, 145 times more Omega 6, 1.6 times more Fiber and 122.2 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.