Comparing Nutrients in 300 calories Cranberry Juice Cocktail VS Sunflower Seed Flour

Weight per 300 calories

• Cranberry Juice Cocktail: 577g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 6.3 times more energy per unit of mass than Cranberry Juice Cocktail, which is high in comparison to other foods. Cranberry Juice Cocktail having low energy density.

Discover which food has more nutrients per 300 calories - Cranberry Juice Cocktail or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice Cocktail	0%	6%	94%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cranberry Juice Cocktail	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.02% 1.96g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	25.4% 33g	130g per day for Men 19-50 years
Sugars	91% 66g	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	41% 30g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 3.17g	NA	g per day for Men 19-50 years
Fiber	NA	12.6% 4.8g	38g per day for Men 19-50 years
Protein	0% 0g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice Cocktail	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.9% 0.14mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.54% 0.28mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53.3% 0.69mg	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	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	215% 193mg	1.33% 1.2mg	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

	Cranberry Juice Cocktail	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.73% 17.3mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.087mg	175% 1.58mg	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	2.9% 0.23mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	1.37% 5.77mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	79% 1.8mg	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	0.82% 5.77mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	3.22% 110mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	NA	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	0.77% 11.5mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	1.05% 0.12mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	13.6% 504g	0.19% 6.87g	3700g per day for Men 19-50 years

Cranberry Juice Cocktail VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cranberry Juice Cocktail or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Cranberry Juice Cocktail vs Sunflower Seed Flour:

• 300 calories of Cranberry Juice Cocktail have 161.6 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain more Vitamin B1, more Vitamin B2, 46.7 times more Vitamin B3, 21.9 times more Vitamin B5 and more Vitamin B6 than Cranberry Juice Cocktail.
• 300 calories of Cranberry Juice Cocktail have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Cranberry Juice Cocktail vs Sunflower Seed Flour:

• 300 calories of Cranberry Juice Cocktail have 73.3 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 6.1 times more Calcium, 18.2 times more Copper, 26.4 times more Iron, 55.2 times more Magnesium, 5.3 times more Manganese, 109.9 times more Phosphorus and 39.5 times more Zinc than Cranberry Juice Cocktail.
• 300 calories of Cranberry Juice Cocktail lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Zinc
• Both Cranberry Juice Cocktail as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cranberry Juice Cocktail have 2.1 times more Carbohydrate than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain more Protein than Cranberry Juice Cocktail.
• Both Cranberry Juice Cocktail and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Cranberry Juice Cocktail provide inadequate amounts of Protein