Comparing Nutrients in 300 calories Cran Lemonade OCEAN SPRAY VS Toasted Sunflower Seeds

Weight per 300 calories

• Cran Lemonade OCEAN SPRAY: 667g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 13.8 times more energy per unit of mass than Cran Lemonade OCEAN SPRAY, which is very high in comparison to other foods. Cran Lemonade OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 300 calories - Cran Lemonade OCEAN SPRAY or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cran Lemonade OCEAN SPRAY	1%	0%	99%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cran Lemonade OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.021% 0.007g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	96% 69.3g	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	10% 7.33g	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	% 7.33g	NA	g per day for Men 19-50 years
Sucrose	% 54.7g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	0.83% 0.47g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cran Lemonade OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.74% 6.67μg	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	1.1% 0.17mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	241% 217mg	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Lemonade OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	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	2.5% 0.2mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.67mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	0.95% 6.67mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.7mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	NA	55μg per day for Men 19-50 years
Sodium	23% 347mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	0.61% 0.067mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	16% 591g	0.013% 0.48g	3700g per day for Men 19-50 years

Cran Lemonade OCEAN SPRAY VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cran Lemonade OCEAN SPRAY or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cran Lemonade OCEAN SPRAY vs Toasted Sunflower Seeds:

• 300 calories of Cran Lemonade OCEAN SPRAY have 320.3 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, 11.7 times more Vitamin B3 and more Vitamin B6 than Cran Lemonade OCEAN SPRAY.
• 300 calories of Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Cran Lemonade OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cran Lemonade OCEAN SPRAY vs Toasted Sunflower Seeds:

• 300 calories of Cran Lemonade OCEAN SPRAY have 238.4 times more Sodium and 1220.1 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 26.7 times more Copper, 16.5 times more Iron, 9.4 times more Magnesium, 9 times more Manganese, 84.2 times more Phosphorus, 3.6 times more Potassium and 38.5 times more Zinc than Cran Lemonade OCEAN SPRAY.
• 300 calories of Cran Lemonade OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cran Lemonade OCEAN SPRAY 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 Cran Lemonade OCEAN SPRAY have 7.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain more Fat, 432.8 times more Saturated Fat, 1.4 times more Fiber and 17.9 times more Protein than Cran Lemonade OCEAN SPRAY.
• Both Cran Lemonade OCEAN SPRAY and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cran Lemonade OCEAN SPRAY provide inadequate amounts of Protein