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

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.45% 245kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.005g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	79% 57g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	132% 50.3g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	281% 3.65mg	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	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	218% 24mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Cran Grape OCEAN SPRAY has 20.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 270.8 times more Vitamin B3, more Vitamin B6, 59.3 times more Vitamin B9, more Vitamin E and 27 times more Vitamin K than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Cran Grape OCEAN SPRAY has 6.3 times more Sodium and 72.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 203.3 times more Copper, 95 times more Iron, 129 times more Magnesium, 62.1 times more Manganese, 577.5 times more Phosphorus, 77.3 times more Potassium, more Selenium and 176.3 times more Zinc than Cran Grape OCEAN SPRAY.

Comparison of macro-nutrients per 1 pound:

• Cran Grape OCEAN SPRAY has 4.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.8 times more Energy, more Fat, 5219 times more Saturated Fat, more Omega 3, more Omega 6, 1.8 times more Carbohydrate, 18.5 times more Fiber and 92 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.