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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	93% 2685kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.014% 0.005g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	20% 26g	130g per day for Men 19-50 years
Sugars	19.5% 14g	31.4% 22.8g	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	0% 0g	18% 13g	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	% 3.36g	% 7.7g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.91g	g per day for Men 19-50 years
Fiber	127% 48g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	162% 91g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	0% 0mg	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	265% 1061μg	NA	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	5.54% 5mg	166% 149mg	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	1099% 165mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	39.5% 395mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	4.54% 0.041mg	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	243% 19.4mg	2.27% 0.18mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	6.1% 0.14mg	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	738% 5166mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.5% 425g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, 158.8 times more Vitamin B3, more Vitamin B6, more Vitamin E and 31 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 29.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 21.8 times more Calcium, 200.4 times more Copper, 107 times more Iron, 42.3 times more Magnesium, 67.1 times more Manganese, 284.8 times more Phosphorus, 10.3 times more Potassium, more Selenium and 260.5 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 60.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 22.8 times more Energy, more Fat, 7068 times more Saturated Fat, 4 times more Carbohydrate, 15.1 times more Fiber and 27.5 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 1.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.