Comparing Nutrients in 1 kilogram Cranberry sauce, jellied, canned, OCEAN SPRAY VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55% 1600kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 406g	185% 241g	130g per day for Men 19-50 years
Sugars	444% 322g	37.7% 27.3g	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	135% 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	% 178g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	292% 111g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	618% 8.04mg	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	593% 2370μg	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	11% 10mg	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	2033% 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	77.5% 6.2mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	917% 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	5.7% 40mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	15.7% 582g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Roasted Sunflower Seeds:

• Cranberry sauce, jellied, canned, OCEAN SPRAY has 48.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 52.3 times more Copper, 6.1 times more Iron, 64.5 times more Magnesium, 24.8 times more Manganese, 288.8 times more Phosphorus, 25 times more Potassium and 176.3 times more Zinc than Cranberry sauce, jellied, canned, OCEAN SPRAY.

Comparison of macro-nutrients per 1 kilogram:

• Cranberry sauce, jellied, canned, OCEAN SPRAY has 1.7 times more Carbohydrate and 11.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Energy, 1245 times more Fat, 745.6 times more Saturated Fat, 11.1 times more Fiber and 18.4 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.