Comparing Nutrients in 300 calories Diet Cranberry Juice OCEAN SPRAY VS Toasted Sunflower Seeds

Weight per 300 calories

• Diet Cranberry Juice OCEAN SPRAY: 7500g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 154.8 times more energy per unit of mass than Diet Cranberry Juice OCEAN SPRAY, which is very high in comparison to other foods. Diet Cranberry Juice OCEAN SPRAY having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Diet Cranberry Juice 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	0.23% 0.075g	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	46% 60g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	26% 18.8g	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	7.24% 5.25g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 5.25g	NA	g per day for Men 19-50 years
Fiber	118% 45g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	9.38% 5.25g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Diet Cranberry Juice OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	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	12% 1.95mg	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	75% 300μg	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	3258% 2933mg	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% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cranberry Juice OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.5% 225mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	37.5% 3mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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% 0mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	35% 525mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	201% 7440g	0.013% 0.48g	3700g per day for Men 19-50 years

Diet Cranberry Juice OCEAN SPRAY VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Diet Cranberry Juice OCEAN SPRAY vs Toasted Sunflower Seeds:

• 300 calories of Diet Cranberry Juice OCEAN SPRAY have more Vitamin A, 2.6 times more Vitamin B9 and 4321.9 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 and more Vitamin B6 than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Diet Cranberry Juice OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Diet Cranberry Juice OCEAN SPRAY vs Toasted Sunflower Seeds:

• 300 calories of Diet Cranberry Juice OCEAN SPRAY have 8.1 times more Calcium, 2.5 times more Potassium, 361.1 times more Sodium and 15351.2 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper and more Phosphorus than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Toasted Sunflower Seeds contain similar levels of Iron, Magnesium, Manganese and Zinc per 300 calories.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY lack sufficient amounts of Phosphorus
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Diet Cranberry Juice OCEAN SPRAY have 6 times more Carbohydrate and 8.1 times more Fiber than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain more Fat, 38.5 times more Saturated Fat and 1.6 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.