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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Toasted Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	213% 6190kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	0.1% 0.1g	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	92% 120g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 45g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	303% 115g	15.8% 6g	38g per day for Men 19-50 years
Protein	307% 172g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	13% 2.1mg	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	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	595% 2380μg	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	15.6% 14mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	White Cranberry Strawberry Flavored Juice Drink 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	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 16.3 times more Vitamin B1, 4.8 times more Vitamin B2, 20 times more Vitamin B3, 16.1 times more Vitamin B6 and 59.5 times more Vitamin B9 than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 19.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 14.3 times more Calcium, 203.8 times more Copper, 170.3 times more Iron, 64.5 times more Magnesium, 81.3 times more Manganese, 386 times more Phosphorus, 35.1 times more Potassium and 132.5 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 88 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 12.6 times more Energy, 5680 times more Fat, 5953 times more Saturated Fat, 1.7 times more Carbohydrate, 19.2 times more Fiber and 78.2 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein