Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cranberry juice cocktail, bottled

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cranberry juice cocktail, bottled	0%	2%	98%

Macro Nutrients

	Roasted Sunflower Seeds	Cranberry juice cocktail, bottled	Recommended Dietary Allowance
Energy	201% 5820kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	104% 135g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	164% 119g	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	68.6% 49.7g	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	% 68g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	0% 0g	38g per day for Men 19-50 years
Protein	345% 193g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cranberry juice cocktail, bottled	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	0% 0mg	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	593% 2370μg	0% 0μg	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	470% 423mg	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	1740% 261mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cranberry juice cocktail, bottled	Recommended Dietary Allowance
Calcium	70% 700mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 673μg	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	475% 38mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	21% 0.48mg	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	1650% 11550mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	23.3% 862g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cranberry juice cocktail, bottled per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cranberry juice cocktail, bottled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cranberry juice cocktail, bottled:

• 1 kilogram of Roasted Sunflower Seeds has more Vitamin B1, more Vitamin B2, 171.8 times more Vitamin B3, 135.4 times more Vitamin B5, more Vitamin B6, more Vitamin B9, 118.6 times more Vitamin E and 2.7 times more Vitamin K than Cranberry juice cocktail, bottled.
• While 1 kg of Cranberry juice cocktail, bottled contains 30.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Cranberry juice cocktail, bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cranberry juice cocktail, bottled have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cranberry juice cocktail, bottled:

• 1 kilogram of Roasted Sunflower Seeds has 23.3 times more Calcium, 183 times more Copper, 38 times more Iron, 129 times more Magnesium, 44 times more Manganese, 1155 times more Phosphorus, 60.7 times more Potassium, 396.5 times more Selenium and 176.3 times more Zinc than Cranberry juice cocktail, bottled.
• While 1 kg of Cranberry juice cocktail, bottled contains 71.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cranberry juice cocktail, bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 10.8 times more Energy, 498 times more Fat, 579.9 times more Saturated Fat, 3 times more Omega 3, 936.6 times more Omega 6, 1.8 times more Carbohydrate, more Fiber and more Protein than Cranberry juice cocktail, bottled.
• While 1 kg of Cranberry juice cocktail, bottled contains 4.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cranberry juice cocktail, bottled provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein