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

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.07% 118kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.005g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	72% 93g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	NA	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	137% 52g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	11.5% 425g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 23.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains more Vitamin B1, more Vitamin B2, 161.5 times more Vitamin B3 and more Vitamin B6 than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• 1 pound of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Toasted Sunflower Seeds:

• 1 pound of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 93.8 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 14.3 times more Calcium, 203.8 times more Copper, 170.3 times more Iron, 43 times more Magnesium, 68.2 times more Manganese, 289.5 times more Phosphorus, 10.4 times more Potassium and 265 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• 1 pound of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 23.8 times more Energy, more Fat, 5953 times more Saturated Fat, 3.6 times more Carbohydrate, 16.4 times more Fiber and 23.6 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• 1 pound of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein