Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Sunflower Seeds	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	201% 5840kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	0.059% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	84% 109g	130g per day for Men 19-50 years
Sugars	36% 26g	135% 98g	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	NA	78.6% 57g	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	NA	% 40g	g per day for Men 19-50 years
Sucrose	% 25g	% 1g	g per day for Men 19-50 years
Fiber	226% 86g	2.63% 1g	38g per day for Men 19-50 years
Protein	371% 208g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	14% 0.18mg	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	568% 2270μg	45% 180μg	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	15.6% 14mg	350% 315mg	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	2345% 352mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	78% 780mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	17.8% 0.16mg	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	656% 52.5mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	29% 0.67mg	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	943% 6600mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	24% 886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Dried Sunflower Seed Kernels have 296 times more Vitamin B1, 23.7 times more Vitamin B2, 88.7 times more Vitamin B3, 74.7 times more Vitamin B6, 12.6 times more Vitamin B9 and 3517 times more Vitamin E than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 22.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, 112.5 times more Copper, 65.6 times more Iron, 65 times more Magnesium, 29.1 times more Manganese, 82.5 times more Phosphorus, 8.5 times more Potassium, 530 times more Selenium and 100 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 18.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 13 times more Energy, 428.8 times more Fat, 2227.5 times more Saturated Fat, more Omega 3, 23050 times more Omega 6, 1.8 times more Carbohydrate, 86 times more Fiber and 77 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.