Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cranberry sauce, whole, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Roasted Sunflower Seeds	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	91% 2640kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	141% 183g	130g per day for Men 19-50 years
Sugars	17% 12.4g	196% 142g	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	60.7% 44g	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	% 77.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	132% 50.3g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	157% 87.7g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	NA	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	269% 1075μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	5.04% 4.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	31.8% 318mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	8.57% 0.077mg	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	215% 17.2mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	12% 0.27mg	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	748% 5239mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cranberry sauce, whole, canned, OCEAN SPRAY per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• Both Dry Roasted Sunflower Seed Kernels no Salt and Cranberry sauce, whole, canned, OCEAN SPRAY have similar amounts of vitamins per 1 lb
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 1 pound of Roasted Sunflower Seeds has 23.3 times more Calcium, 107.6 times more Copper, 19 times more Iron, 64.5 times more Magnesium, 35.2 times more Manganese, 288.8 times more Phosphorus, 40.5 times more Potassium and 264.5 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 pound of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 3.7 times more Energy, 996 times more Fat, 745.6 times more Saturated Fat, 9.3 times more Fiber and 25.8 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 1 lb of Cranberry sauce, whole, canned, OCEAN SPRAY contains 1.7 times more Carbohydrate and 11.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein