Comparing Nutrients in 1 kilogram Cranberry sauce, whole, canned, OCEAN SPRAY VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54.5% 1580kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	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	311% 404g	158% 206g	130g per day for Men 19-50 years
Sugars	432% 313g	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	134% 97g	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	% 171g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	303% 115g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	25% 2mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	5.7% 40mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	482% 53mg	11mg per day for Men 19-50 years
Water	16% 587g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, whole, canned, OCEAN SPRAY VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cranberry sauce, whole, canned, 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 Cranberry sauce, whole, canned, OCEAN SPRAY vs Toasted Sunflower Seeds:

• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 1 kg
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 19 times more Calcium, 107.9 times more Copper, 34.1 times more Iron, 64.5 times more Magnesium, 35.2 times more Manganese, 289.5 times more Phosphorus, 23.4 times more Potassium and 265 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY has 2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.9 times more Energy, 1136 times more Fat, 850.4 times more Saturated Fat, 9.6 times more Fiber and 22.9 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein