Comparing Nutrients in 300 calories Cran Pomegranate OCEAN SPRAY VS Sunflower Seeds

Weight per 300 calories

• Cran Pomegranate OCEAN SPRAY: 638g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 12.4 times more energy per unit of mass than Cran Pomegranate OCEAN SPRAY, which is very high in comparison to other foods. Cran Pomegranate OCEAN SPRAY having low energy density.

Which food has more nutrients per 300 calories - Cran Pomegranate OCEAN SPRAY or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.066% 0.064g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.02% 0.006g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	106% 76.6g	1.86% 1.35g	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	40.5% 29.4g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 19g	% 1.3g	g per day for Men 19-50 years
Fiber	10% 3.83g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	0.8% 0.45g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53% 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	6.4% 25.5μg	29% 117μg	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	192% 173mg	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.057mg	103% 0.92mg	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	9.57% 0.77mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.4mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	5% 0.11mg	43.6% 1mg	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	0.91% 6.4mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.2mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.6mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	15% 555g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Cran Pomegranate OCEAN SPRAY has 240.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 25.8 times more Vitamin B3, more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin E than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Cran Pomegranate OCEAN SPRAY has 16.6 times more Sodium and 228.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Calcium, 16.1 times more Copper, 3.5 times more Iron, 26.2 times more Magnesium, 8.7 times more Manganese, 53.1 times more Phosphorus, 4.7 times more Potassium, more Selenium and 20.1 times more Zinc than Cran Pomegranate OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

• Cran Pomegranate OCEAN SPRAY has 7.8 times more Carbohydrate and 56.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 414.1 times more Fat, 358.5 times more Saturated Fat and 23.9 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Cran Pomegranate OCEAN SPRAY as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.