Comparing Nutrients in 1 pound Canned Cranberry-orange Relish VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Cranberry-orange Relish	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 807kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	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	161% 210g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	137% 52g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	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	NA	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	91% 81.6mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	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	5.2% 36.3mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	5.07% 172mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	219% 24mg	11mg per day for Men 19-50 years
Water	6.52% 241g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Cranberry-orange Relish vs Toasted Sunflower Seeds:

• Canned Cranberry-orange Relish has 12.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 10.8 times more Vitamin B1, 14.3 times more Vitamin B2 and 42 times more Vitamin B3 than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Canned Cranberry-orange Relish vs Toasted Sunflower Seeds:

• Canned Cranberry-orange Relish has 10.7 times more Sodium and 53.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 45.9 times more Copper, 34.1 times more Iron, 32.3 times more Magnesium, 144.8 times more Phosphorus and 12.9 times more Potassium than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 1 pound:

• Canned Cranberry-orange Relish has 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.5 times more Energy, 568 times more Fat, 496.1 times more Saturated Fat, more Fiber and 57.4 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.