Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Oil Roasted Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	204% 5920kcal	17% 490kcal	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	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	92% 120g	130g per day for Men 19-50 years
Sugars	43% 31g	158% 114g	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	67.6% 49g	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	% 45g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 18g	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	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	13% 2.1mg	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	38.5% 0.5mg	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	297% 267mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	87% 870mg	4% 40mg	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	11.3% 0.26mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	23.8% 880g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Oil Roasted Sunflower Seed Kernels have 16 times more Vitamin B1, 4.7 times more Vitamin B2, 19.7 times more Vitamin B3, 15.8 times more Vitamin B6, 58.5 times more Vitamin B9, more Vitamin E and more Vitamin K than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 24.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Oil Roasted Sunflower Seed Kernels have 21.8 times more Calcium, 200.4 times more Copper, 107 times more Iron, 63.5 times more Magnesium, 80 times more Manganese, 379.7 times more Phosphorus, 34.5 times more Potassium, 782 times more Selenium and 130.3 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 57.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 12.1 times more Energy, 5130 times more Fat, 7068 times more Saturated Fat, 1.9 times more Carbohydrate, 17.7 times more Fiber and 91.2 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 3.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.