Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Ruby Red Cranberry OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	204% 5920kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	89% 116g	130g per day for Men 19-50 years
Sugars	43% 31g	152% 110g	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	0% 0g	33% 24g	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	% 7.4g	% 23g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 61g	g per day for Men 19-50 years
Fiber	279% 106g	15.8% 6g	38g per day for Men 19-50 years
Protein	358% 201g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	10% 40μg	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	12.2% 11mg	301% 271mg	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	2422% 363mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	87% 870mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	10% 0.09mg	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	535% 42.8mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	2.6% 0.06mg	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	1627% 11390mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Ruby Red Cranberry OCEAN SPRAY per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Ruby Red Cranberry OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Ruby Red Cranberry OCEAN SPRAY:

• 1 kilogram of Oil Roasted Sunflower Seeds has more Vitamin B1, more Vitamin B2, 158.8 times more Vitamin B3, more Vitamin B6, 58.5 times more Vitamin B9, more Vitamin E and 31 times more Vitamin K than Ruby Red Cranberry OCEAN SPRAY.
• While 1 kg of Ruby Red Cranberry OCEAN SPRAY contains more Vitamin A and 24.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Ruby Red Cranberry OCEAN SPRAY:

• 1 kilogram of Oil Roasted Sunflower Seeds has 17.4 times more Calcium, 200.4 times more Copper, 107 times more Iron, 63.5 times more Magnesium, 346.7 times more Manganese, 284.8 times more Phosphorus, 12.4 times more Potassium, more Selenium and 260.5 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• While 1 kg of Ruby Red Cranberry OCEAN SPRAY contains 57.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 13.2 times more Energy, 5130 times more Fat, 2356 times more Saturated Fat, more Omega 3, more Omega 6, 2 times more Carbohydrate, 17.7 times more Fiber and 286.6 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• While 1 kg of Ruby Red Cranberry OCEAN SPRAY contains 3.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein