Comparing Nutrients in 300 calories Cranberry sauce, whole, canned, OCEAN SPRAY VS Toasted Sunflower Seeds

Weight per 300 calories

• Cranberry sauce, whole, canned, OCEAN SPRAY: 190g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 3.9 times more energy per unit of mass than Cranberry sauce, whole, canned, OCEAN SPRAY, which is very high in comparison to other foods. Cranberry sauce, whole, canned, OCEAN SPRAY having above average energy density.

Discover which food has more nutrients per 300 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.098% 0.095g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	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	59% 76.7g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	82% 59.4g	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	25.4% 18.4g	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	% 32.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	6% 2.28g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	2.54% 1.42g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.42% 3.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.1% 1.9mg	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.57% 5.7mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	3.6% 0.032mg	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	4.75% 0.38mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	0.9% 3.8mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	4.95% 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	1.1% 7.6mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	1.17% 40mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.5mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	0.35% 0.038mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	3% 111g	0.013% 0.48g	3700g per day for Men 19-50 years

Cranberry Sauce, Whole, Canned, OCEAN SPRAY VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY vs Toasted Sunflower Seeds:

• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 300 kcal
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cranberry sauce, whole, canned, OCEAN SPRAY vs Toasted Sunflower Seeds:

• 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 27.5 times more Copper, 8.7 times more Iron, 16.5 times more Magnesium, 9 times more Manganese, 73.9 times more Phosphorus, 6 times more Potassium and 67.6 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cranberry sauce, whole, canned, 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 Cranberry sauce, whole, canned, OCEAN SPRAY have 7.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 290 times more Fat, 217.1 times more Saturated Fat, 2.4 times more Fiber and 5.9 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Fiber and Protein