Comparing Nutrients in 300 calories Canned Cranberry-orange Relish VS Sunflower Seeds

Weight per 300 calories

• Canned Cranberry-orange Relish: 169g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 3.3 times more energy per unit of mass than Canned Cranberry-orange Relish, which is very high in comparison to other foods. Canned Cranberry-orange Relish having above average energy density.

Which food has more nutrients per 300 calories - Canned Cranberry-orange Relish or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Cranberry-orange Relish	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	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	60% 78g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	0.9% 0.51g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.75% 6.74μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.051mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 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	NA	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	NA	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	33.7% 30.3mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	4.2% 0.34mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.74mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	1.93% 13.5mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	NA	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Cranberry-orange Relish vs Sunflower Seeds:

• Canned Cranberry-orange Relish has 42.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15 times more Vitamin B1, 5.4 times more Vitamin B2 and 25.4 times more Vitamin B3 than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Cranberry-orange Relish vs Sunflower Seeds:

• Canned Cranberry-orange Relish has 11.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 13.7 times more Copper, 8 times more Iron, 24.8 times more Magnesium, 25.1 times more Phosphorus and 5.2 times more Potassium than Canned Cranberry-orange Relish.

Comparison of macro-nutrients per 300 calories:

• Canned Cranberry-orange Relish has 7.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 156.8 times more Fat, 113.2 times more Saturated Fat, more Fiber and 21.1 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Canned Cranberry-orange Relish as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.