Comparing Nutrients in 300 calories Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY: 2000g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 39.5 times more energy per unit of mass than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY, which is very high in comparison to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	103% 75g	2.17% 1.58g	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	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	NA	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	0% 0g	14% 5.37g	38g per day for Men 19-50 years
Protein	0% 0g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	545% 7.08mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	832% 41.6mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	642% 8.34mg	31% 0.4mg	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	0% 0μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1042% 25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	556% 500mg	0.62% 0.56mg	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	0% 0mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	102% 0.91mg	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	0% 0mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	46% 1.05mg	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	2.86% 20mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	52% 1924g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 49.9 times more Vitamin B2, 39.8 times more Vitamin B3, 11.8 times more Vitamin B5, 20.8 times more Vitamin B6, more Vitamin B12 and 897 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Vitamin B1, more Vitamin B9 and more Vitamin E than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Oil Roasted Sunflower Seeds:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 276.3 times more Sodium and 2464.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, 4.6 times more Copper, more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 28.9 times more Phosphorus, more Potassium, more Selenium and 13.2 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 6.5 times more Carbohydrate and 47.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.