Comparing Nutrients in 1 pound Canned Cranberry Sauce sweetened VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 721kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	80% 104g	130g per day for Men 19-50 years
Sugars	199% 144g	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	61% 44.2g	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	% 79g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 10.8g	g per day for Men 19-50 years
Fiber	13% 5g	127% 48g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	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	5.67% 0.068mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	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	4.9% 0.064mg	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	1.13% 4.54μg	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	5.04% 4.54mg	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	28% 4.2mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.6μg	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	23.2% 1.86mg	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	14.4% 0.33mg	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	2.6% 18mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	7.17% 265g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Cranberry Sauce sweetened versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Cranberry Sauce sweetened vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 21.3 times more Vitamin B1, 13.3 times more Vitamin B2, 41.3 times more Vitamin B3, 56.6 times more Vitamin B6, 234 times more Vitamin B9, 39.1 times more Vitamin E and 2.2 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Cranberry Sauce sweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Cranberry Sauce sweetened vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 29 times more Calcium, 69.4 times more Copper, 10.4 times more Iron, 63.5 times more Magnesium, 28.5 times more Manganese, 284.8 times more Phosphorus, 17.3 times more Potassium, 195.5 times more Selenium and 173.7 times more Zinc than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Cranberry Sauce sweetened has 1.8 times more Carbohydrate, 10.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.7 times more Energy, 342 times more Fat, 1009.7 times more Saturated Fat, 6.8 times more Omega 3, 1800.4 times more Omega 6, 9.6 times more Fiber and 22.3 times more Protein than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3, Omega 6 and Protein