Comparing Nutrients in 1 pound Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.07% 118kcal	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	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	84% 109g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	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	18% 13g	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	% 7.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	132% 50.3g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice 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	NA	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	166% 149mg	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

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	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	3.24% 13.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	2.6% 18mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	218% 24mg	11mg per day for Men 19-50 years
Water	11.5% 425g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 23.5 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, more Vitamin E and 27 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice 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 Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Roasted Sunflower Seeds:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 78.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.5 times more Calcium, 203.3 times more Copper, 95 times more Iron, 43 times more Magnesium, 68.1 times more Manganese, 288.8 times more Phosphorus, 18.1 times more Potassium, more Selenium and 264.5 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.

Comparison of macro-nutrients per 1 pound:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 22.4 times more Energy, more Fat, 5219 times more Saturated Fat, 4.2 times more Carbohydrate, 15.9 times more Fiber and 26.5 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.