Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Toasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	213% 6190kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	NA	69.2% 50.2g	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	40% 29g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	303% 115g	18.4% 7g	38g per day for Men 19-50 years
Protein	307% 172g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice 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	271% 3.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	NA	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	366% 329mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	57% 570mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	13.5% 0.31mg	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	1654% 11580mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	25.4% 938g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Toasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, 161.5 times more Vitamin B3 and more Vitamin B6 than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 23.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Toasted Sunflower Seed Kernels no Salt have 14.3 times more Calcium, 203.8 times more Copper, 170.3 times more Iron, 43 times more Magnesium, 68.2 times more Manganese, 289.5 times more Phosphorus, 10.4 times more Potassium and 265 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 93.8 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt have 23.8 times more Energy, more Fat, 5953 times more Saturated Fat, 3.6 times more Carbohydrate, 16.4 times more Fiber and 23.6 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Toasted Sunflower Seed Kernels no Salt as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.