Comparing Nutrients in 1 kilogram Canned Cranberry Sauce sweetened VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Sunflower Seeds	Recommended Dietary Allowance
Energy	55% 1590kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	154% 200g	130g per day for Men 19-50 years
Sugars	438% 318g	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	134% 98g	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	% 174g	NA	g per day for Men 19-50 years
Sucrose	% 1g	% 25g	g per day for Men 19-50 years
Fiber	29% 11g	226% 86g	38g per day for Men 19-50 years
Protein	16% 9g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	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	12.5% 0.15mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	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	10.8% 0.14mg	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	2.5% 10μg	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	11% 10mg	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	62% 9.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	51.3% 4.1mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	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	5.7% 40mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	2.73% 0.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	15.8% 585g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Cranberry Sauce sweetened vs Sunflower Seeds:

• Canned Cranberry Sauce sweetened has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 16.9 times more Vitamin B2, 83.4 times more Vitamin B3, 96.1 times more Vitamin B6, 227 times more Vitamin B9, 1.4 times more Vitamin C and 37.8 times more Vitamin E than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened 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 Canned Cranberry Sauce sweetened vs Sunflower Seeds:

• Canned Cranberry Sauce sweetened has 12.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 69.2 times more Copper, 12.8 times more Iron, 162.5 times more Magnesium, 26.7 times more Manganese, 165 times more Phosphorus, 23 times more Potassium, 132.5 times more Selenium and 166.7 times more Zinc than Canned Cranberry Sauce sweetened.

Comparison of macro-nutrients per 1 kilogram:

• Canned Cranberry Sauce sweetened has 2 times more Carbohydrate and 12.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Energy, 343.1 times more Fat, 636.4 times more Saturated Fat, 5 times more Omega 3, 1213.2 times more Omega 6, 7.8 times more Fiber and 23.1 times more Protein than Canned Cranberry Sauce sweetened.
• Both Canned Cranberry Sauce sweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.