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

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.45% 245kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.005g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	913% 155g	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	80% 104g	130g per day for Men 19-50 years
Sugars	79% 57g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 23.6g	% 10.8g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	127% 48g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.19% 7g	3700g per day for Men 19-50 years

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

• Cran Grape OCEAN SPRAY has 25.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 158.8 times more Vitamin B3, more Vitamin B6, 58.5 times more Vitamin B9, more Vitamin E and 31 times more Vitamin K than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• Cran Grape OCEAN SPRAY has 6.3 times more Sodium and 56.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 200.4 times more Copper, 107 times more Iron, 127 times more Magnesium, 61.2 times more Manganese, 569.5 times more Phosphorus, 43.9 times more Potassium, more Selenium and 173.7 times more Zinc than Cran Grape OCEAN SPRAY.

Comparison of macro-nutrients per 1 pound:

• Cran Grape OCEAN SPRAY has 4.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11 times more Energy, more Fat, 7068 times more Saturated Fat, more Omega 3, more Omega 6, 1.7 times more Carbohydrate, 17.7 times more Fiber and 95.5 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.