Comparing Nutrients in 1 pound White Cranberry Peach OCEAN SPRAY VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Peach OCEAN SPRAY	1%	0%	99%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Cranberry Peach OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.04% 204kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.047% 0.045g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	80% 104g	130g per day for Men 19-50 years
Sugars	71% 51.3g	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	% 16g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 17.2g	% 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	1.05% 0.59g	162% 91g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Peach OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	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	137% 123mg	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

	White Cranberry Peach 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	2.83% 0.23mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	1.94% 13.6mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	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	3.33% 50mg	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	10.8% 398g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of White Cranberry Peach OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• White Cranberry Peach OCEAN SPRAY has 24.6 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 White Cranberry Peach OCEAN SPRAY.
• Both White Cranberry Peach 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 White Cranberry Peach OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• White Cranberry Peach OCEAN SPRAY has 57 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, 85.6 times more Iron, 63.5 times more Magnesium, 99 times more Manganese, 379.7 times more Phosphorus, 22 times more Potassium, more Selenium and 173.7 times more Zinc than White Cranberry Peach OCEAN SPRAY.

Comparison of macro-nutrients per 1 pound:

• White Cranberry Peach OCEAN SPRAY has 3.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.2 times more Energy, 5130 times more Fat, 3534 times more Saturated Fat, 1.9 times more Carbohydrate, 17.7 times more Fiber and 154.3 times more Protein than White Cranberry Peach OCEAN SPRAY.
• Both White Cranberry Peach OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.