Comparing Nutrients in 300 calories Cranberry Juice Cocktail VS Toasted Sunflower Seeds

Weight per 300 calories

• Cranberry Juice Cocktail: 577g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 11.9 times more energy per unit of mass than Cranberry Juice Cocktail, which is very 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice Cocktail	0%	6%	94%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cranberry Juice Cocktail	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.02% 1.96g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	NA	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	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	7.68% 9.98g	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	14.7% 5.57g	38g per day for Men 19-50 years
Protein	0% 0g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice Cocktail	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.9% 0.14mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.54% 0.28mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.73% 17.3mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.087mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	1.37% 5.77mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	3.22% 110mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.77% 11.5mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	1.05% 0.12mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	13.6% 504g	0.013% 0.48g	3700g per day for Men 19-50 years

Cranberry Juice Cocktail VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cranberry Juice Cocktail vs Toasted Sunflower Seeds:

• 300 calories of Cranberry Juice Cocktail have 284.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 14.1 times more Vitamin B3, 12.4 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 Toasted Sunflower Seeds have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Cranberry Juice Cocktail vs Toasted Sunflower Seeds:

• 300 calories of Cranberry Juice Cocktail have 1040.3 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 10.3 times more Copper, 14.3 times more Iron, 10.8 times more Magnesium, 3 times more Manganese, 97.3 times more Phosphorus, 2.2 times more Potassium and 22.3 times more Zinc than Cranberry Juice Cocktail.
• 300 calories of Cranberry Juice Cocktail lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Cranberry Juice Cocktail as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cranberry Juice Cocktail have 7.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 14 times more Fat and more Protein than Cranberry Juice Cocktail.
• Both Cranberry Juice Cocktail and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cranberry Juice Cocktail provide inadequate amounts of Protein