Comparing Nutrients in 300 calories Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Roasted Sunflower Seeds

Weight per 300 calories

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1154g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 22.4 times more energy per unit of mass than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY, which is very high in comparison to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

Which food has more nutrients per 300 calories - Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.036% 0.012g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	80% 58g	1.94% 1.4g	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	46% 33.5g	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	% 19.6g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	15% 5.72g	38g per day for Men 19-50 years
Protein	15% 8.42g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	32% 0.41mg	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	30.5% 122μg	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	422% 380mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.96% 1.15μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.6% 46mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	105% 0.94mg	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	5.77% 0.46mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	47.3% 1.1mg	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	6.6% 46mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	29.3% 1082g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Roasted Sunflower Seeds:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 526 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 12.1 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Roasted Sunflower Seeds:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.3 times more Calcium, 1.2 times more Potassium and 1749.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.1 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 12.9 times more Phosphorus, more Selenium and 11.8 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 5.4 times more Carbohydrate, 41.2 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Fat and 233.2 times more Saturated Fat than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.