Comparing Nutrients in 1 pound Cran Grape OCEAN SPRAY VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Energy	8.45% 245kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.005g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	615% 105g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	69.8% 91g	130g per day for Men 19-50 years
Sugars	79% 57g	16.4% 12g	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	23.8% 17.2g	NA	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 23.6g	% 11.3g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	103% 39g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	469% 6.1mg	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	4.54% 18μg	257% 1030μg	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	142% 127mg	7.06% 6.35mg	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	0% 0mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	907% 8.16mg	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	2.27% 0.18mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	385% 8.85mg	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	1.3% 9.07mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cran Grape OCEAN SPRAY vs Sunflower Seeds:

• Cran Grape OCEAN SPRAY has 20.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 320.6 times more Vitamin B3, more Vitamin B6, 56.8 times more Vitamin B9 and more Vitamin E than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cran Grape OCEAN SPRAY vs Sunflower Seeds:

• Cran Grape OCEAN SPRAY has 2.1 times more Sodium and 18.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 200 times more Copper, 131.3 times more Iron, 325 times more Magnesium, 57.4 times more Manganese, 330 times more Phosphorus, 58.6 times more Potassium, more Selenium and 166.7 times more Zinc than Cran Grape OCEAN SPRAY.

Comparison of macro-nutrients per 1 pound:

• Cran Grape OCEAN SPRAY has 4.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.8 times more Energy, more Fat, 4455 times more Saturated Fat, more Omega 3, more Omega 6, 1.5 times more Carbohydrate, 14.3 times more Fiber and 99 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.